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...
Read moreWeek 12 of Training
Posted 7 days ago
by admin
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...
Read moreWeek 11 of Training
Posted 14 days ago
by admin
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...
Read moreWeek 10 of Training
Posted 20 days ago
by admin
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...
Read moreWeek 9 of Training
Posted 28 days ago
by admin
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...
Read moreWeek 8 of Training
Posted September 24, 2021
by admin
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...
Read moreWeek 7 of Training
Posted September 16, 2021
by admin
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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