Week 13

Week 13 of Training: Day 1: A. Negative Pull Ups @ 21×1, 2-3 reps x 5 sets, rest 1:30 between sets. B1. DB External Rotations @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Strict Standing Press @ 30×1, 8-10 x 3...

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Week 12 of Training

Week 12 of Training: Day 1: A. Negative Pull Ups or Weighted Negative Pull Ups @ 30×1, 1.1.1.1 x 3 sets, rest 2 minutes. B1. DB Zotman Curls @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute. B2. DB Pull Overs @ 30×1, 8-12...

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Week 11 of Training

Week 11 of Training: Day 1: A. AMRAP Banded Strict Pronated Pull Ups @ 30×1, x 5 sets, rest 3 minutes between sets. B1. DB Powell Raises @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute B2. DB Zotman Curls @ 30×1, 8-12 repetitions...

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Week 10 of Training

Week 10 of Training: Day 1 A. Strict Ring Rows Elevated @ 30×1, 8-10 repetitions x 3 sets, rest 1:30 B1. DB Bicep Curls @ 40×1, 8-12 repetitions x 3 sets, rest 1 minute B2. DB Tricep Extensions @ 30×1, 8-12 repetitions x 3 sets...

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Week 9 of Training

Week 9 of Training: Day 1: A. Pull Ups Strict or Negative Pull Ups or Weighted Negative Pull Ups @ 30×1, 1.1.1.1 x 3 sets, rest 2 minutes. B1. DB Flat Bench Tricep Extensions @ 30×1, 10-12 repetitions/each arm x 3 sets, rest 100 B2. DB...

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Week 8 of Training

Week 8 of Training: Day 1: A. Negative Pull Ups @ 21×1, 2-3 reps x 5 sets, rest 1:30 between sets. B1. DB External Rotations @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Strict Standing Press @ 30×1, 8-10 x 3...

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Week 7 of Training

Week 7 of Training: Day 1: A. Negative Pull Ups, 4-6 reps or Strict Banded Pull Ups, 6-8 reps @ 30×1 or Weighted Negative Pull ups @ 20×1, 2-3 reps x 4 sets, rest 1:30 between sets. B1. Barbell or DB Curls @ 30×1, 12-15 reps x 4...

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