5 Sets
Set 1 20 light flat bench presses, immediately follow with 20 band assisted or machine assisted pull–ups (don’t use a wide grip on pull ups today)
Set 2 15 heavier flat bench presses, immediately follow with 15 band assisted or machine assisted pull–ups (don’t use a wide grip on pull ups today)
Set 3 12 heavier flat bench presses with a 2 second slow count on descend, immediately follow with 12 band assisted or machine assisted pull–ups with a 2 second slow count on descend (don’t use a wide grip on pull ups today, pull-ups should feel now a bit more challenging if using the right weight or band tension)
Set 4 10 heavier flat bench presses with a 3 second slow count on descend, immediately follow with 10 band assisted or machine assisted pull–ups with a 3 second slow count on descend (don’t use a wide grip on pull ups today, pull-ups should feel now a bit more challenging than prior set if using the right weight or band tension)
Set 5 8 heavy flat bench presses with a 3 second slow count on descend, immediately follow with 8 band assisted or machine assisted pull–ups with a 3 second slow count on descend (don’t use a wide grip on pull ups today, pull-ups should feel now a bit more challenging than prior set if using the right weight or band tension)
Note: This is the most challenging exercise of the day. Make it count! Stay true to the slow tempos and challenge yourself on the bench press as well. Time to go heavier if you have been bench pressing since day 1 of the program. Rest 2 full minutes between sets.