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...
Read moreWeek 6 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 Bridges...
Read moreWeek 5 of Training: Day 1: A. Negative Pull Ups Cluster @ 31×1, 1.1.1.1 x 4 sets, rest as needed B1. DB Powell Raises @ 30×1, 8-10/each arm x 3 sets, rest 1 minute. B2. DB Zotman Curls @ 30×1, 8-10 reps x 3 sets, rest 1 minute. Day...
Read moreWeek 4 of Training: Day 1 A. Negative Pronated Pull Up Cluster, 1.1.1.1 @ 30×1, x 5 sets, rest 2 minutes between sets. B1. Seated Hammer Curls @ 40×1, 8-10 repetitions x 5 sets, rest 1 minute B2. DB Bench Tricep Extension @ 30×1...
Read moreWeek 3 of Training: Day 1 A. Strict Ring Rows @ 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 Banded Tricep Extensions @ 30×1, 8-12 repetitions x 3 sets, rest...
Read moreWeek 2 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 1 of Training: Day 1: Upper Body Pull Intense + Forearems/Core 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...
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