Week 89(Week of 9/16/24)

Day 1:

A. Assisted Pull Up Machine @ 30×1, 4-5 challenging reps x 4 sets or Banded Pull Ups, 5-6 reps x 4 sets.

Advanced: Strict Pull Ups, 4-8 reps x 4 sets.

B1. Seated Cable Pull Downs, 12-15 reps/each way x 4 sets, rest 1:00

B2. DB Zotman Curls @ 30×1, 12-15 reps x  4 sets, rest 1:00

+

Day 2:

A.  TRX Vertical Pull Ups, 8-10 reps hard, challenging reps x 4 sets.

Advanced: Banded Strict Pull Up Endurance, 12-15 reps x 4 sets, rest as needed.

B1. DB Seated Press, 10-12 reps x 4 sets, rest 1:00

Advanced: Viking Press, 10-12 reps x 4 sets, rest 1:00

B2. Machine Curls, @ 30×1, 12-15 reps x 4 sets, rest 1:00