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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Week 22 of Pull Up Program

Week 22 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 21 of Training

Week 21 of Training: Day 1: A. Negative Mix Grip Weighted Pull Ups @ 30×1, 2-3 reps x 5 sets, rest 2 minutes between sets, B1. Close Grip Bench Press @ 30×1, 3-4 reps x 5 sets, rest 2 minutes between sets. B2. DB Bent Over Row @...

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Week 20 of Training

Week 20 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 19 of Training

Week 19 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 18 of Training”

Week 18 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 17 OF TRAINING

Week 17 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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