Week 28(114) Pull Program

Week 28 of Training: Day 1: A. TRX Flexed Hangs, 4-6 second hold, rest 10 seconds, 4-6 second hold, rest 10 seconds, 4-6 second hold x 4-5 sets, rest 1:30 between sets. B1. DB External Rotations @ 30×1, 8-10/each arm x 3 sets, rest 1:30...

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Week 27(113) Pull Up Program

Week 27 of Training: Day 1: A. TRX Flexed Hangs, 5 second hold, rest 10 seconds, 5 second hold, rest 10 seconds, 5 second hold x 4-55 sets, rest 1:30 between sets. B1. DB External Rotations @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between...

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Week 26 of Program

Week 26 of Training: Day 1: A. Negative Pull Ups @ 30×1 or Weighted Negative Pull Ups @ 30×1 Clusters, 2.2 x 3 sets, rest 1:30 between sets. B1. Zotman Curls @ 40×0, 6-8 repetitions x 3 sets, rest 1:30 between sets. B2. Side...

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Week 25 of Pull Up Program

Week 25 of Training: Day 1 A. Negative Weighted Pronated Pull Ups @ 31×1, 2-3 reps or 3-4 reps x 3 sets, rest 1:30. B1. DB Upright Row @ 30×1, 8-10 reps heavy x 3 sets, rest 30 seconds. B2. DB Standing Press @ 30×1, 8-10 reps heavy...

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Week 24 of Pull Up Program

Week 24 of Training: Day 1 A. Negative Weighted Pronated Pull Ups Cluster, 1.1.1.1 x 4 sets, rest as needed B1. DB Upright Row @ 30×1, 8-10 reps heavy x 3 sets, rest 30 seconds. B2. DB Standing Press @ 30×1, 8-10 reps heavy x 3 sets...

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Week 23 of Pull Up Program

Week 23 of Training:Day 1:A. Negative Pull Ups Supinated @ 40×1, 2-3 repetitions x 5 sets, rest 1:30B1. DB Strict Press @ 30×1, 6-8 repetitions x 3 sets, rest 1:30B2. DB Zotman Curls @ 30×1, 4-6 repetitions x 3 sets, rest 1:30 Day...

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Week 23 of Training

Week 23 of Training: Day 1: A. TRX Flexed Hangs or Bar Over Chin Flexed Hang, 10-12 seconds x 2 reps x 4 sets, rest 60 seconds between sets, B1. DB Push Press Single Arm @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Single...

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