Week 14 of Training: Day 1 Training: A. Assisted Partner Strict Muscle-Ups Cluster, 1.1.1.1.1 x 3 sets, rest as needed. B1. Seated Hammer Curls @ 40×1, 8-10 repetitions x 5 sets, rest 1 minute B2. DB Bench Tricep Extension @ 30×1, 8-10 repetitions…
Week 13 of Training Day 1 Training: A. Assisted Partner Strict Muscle-Ups, 3 reps x 5 sets, rest as needed between sets. B1. DB Bent Over Row @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Zotman Curls @…
Rest Week
Week 12 of Training: Day 1 Training: A. Assisted Partner Strict Muscle-Ups Cluster, 1.1.1.1.1 x 3 sets, rest as needed. B1. Seated DB Strict Press @ 40×1, 8-10 repetitions x 5 sets, rest 1 minute B2. DB Bench Tricep Extension @ 30×1, 8-10 repetitions…
Week 11 of Training: Day 1 Training: A. Assisted Partner Strict Muscle-Ups, 3 reps x 5 sets, rest as needed between sets. B1. DB Seated Press @ 30×1, 8-10 x 3 sets, rest 1:30 between sets. B2. DB Zotman Curls @ 40×1, 6-8…
Week 10 of Training: Day 1 Training: A. Assisted Partner Strict Muscle-Ups Cluster, 1.1.1.1.1 x 3 sets, rest as needed. B1. Seated Hammer Curls @ 40×1, 8-10 repetitions x 5 sets, rest 1 minute B2. DB Bench Tricep Extension @ 30×1, 8-10 repetitions…
Week 9 of Training Day 1 Training: A. Assisted Partner Strict Muscle-Ups, 3 reps x 5 sets, rest as needed between sets. B1. DB Bent Over Row @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Zotman Curls @ 40×1,…
Week 8 of Training: Day 1 Training: A. Assisted Partner Strict Muscle-Ups Cluster, 1.1.1.1.1 x 3 sets, rest as needed. B1. Seated DB Strict Press @ 40×1, 8-10 repetitions x 5 sets, rest 1 minute B2. DB Bench Tricep Extension @ 30×1, 8-10 repetitions…
Week 7 of Training: Day 1 Training: A. Assisted Partner Strict Muscle-Ups, 3 reps x 5 sets, rest as needed between sets. B1. DB Seated Press @ 30×1, 8-10 x 3 sets, rest 1:30 between sets. B2. DB Zotman Curls @ 40×1, 6-8 x…
Rest Week for the Muscle Up Program: Perform Pull-Up Program