“Week 18 of Training”

Week 18 of Training: Day 1: A. Negative Pull Ups @ 21×1, 4-5 or 1.1.1.1. 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...

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Week 17 of Training

Week 17 of Training: Day 1: A. Negative Pull Ups @ 30×1, 3-4 repetitions x 3 sets, rest 2 minutes between sets. B1. DB Bench Tricep Extensions @ 30×1, 8-10 repetitions x 3 sets, rest 1 minute. B2. DB Powell Raises @ 30×1, 8-10...

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Week 16 of Training

Week 16 of Training: Day 1: A. Strict Banded Pull Ups or Regular Pronated Strict Pull Ups Cluster, 1.1.1.1.1 x 4 sets, rest 2 minutes. B1. DB Zotman Curls @ 30×1, 8-10 reps x 3 sets, rest 1:30 between sets B2. Plank Holds on Elbows or...

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Week 15 of Training

Week 15 of Training: Day 1: A. Flexed Hangs, 5-15 seconds x 4 sets or Weighted Pull Ups or Negative Pull Ups @ 30×1 Clusters, 2.2 x 4 sets, rest 1:30 between sets. B1. Zotman Curls @ 40×0, 6-8 repetitions x 3 sets, rest 1:30 between...

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Week 14 of Training

Week 14 of Training: Day 1: A. Negative Pull Ups or Weighted Negative Pull Ups or Weighted Pull Ups @ 30×1, 1.1.1.1 x 3 sets, rest 2 minutes. B1. DB Flat Bench Tricep Extensions @ 30×1, 8-12 repetitions x 3 sets, rest 1:30 B2. DB Row @...

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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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