Week 13 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...
Read moreWeek 12 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 11 of Training: Day 1: 4 Sets of the following A1. Weighted Negative Supinated Pull Ups @ 20×1, 3-4 repetitions, rest 1 minute A2. Zotman Curls @ 30×1, 8-10 repetitions, rest 1 minute A3. DB Tricep Extensions Bench @ 30×1...
Read moreWeek 10 of Training: Day 1: A. Negative Pull Ups Supinated @ 30×1, 3-4 repetitions x 5 sets, rest 1:30 B1. DB Zotman Curls @ 30×1, 4-6 repetitions heavy x 3 sets, rest 1:30 B2. DB Bent Over Row, 6-8 reps x 3 sets, rest 1:30 Day...
Read moreWeek 9 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. Lat Pull...
Read moreWeek 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: Day 1: A. Negative Pull Ups @ 30×1 or Weighted Negative Pull ups @ 20×1, 2-3 reps x 3 sets, rest 1:30 between sets. B1. Barbell Curls @ 30×1, 8-10 reps x 3 sets, rest 1:30 between sets. B2. Plank Holds x...
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