Week 13 of Training: Day 1: A. TRX Flexed Hangs or Bar Over Chin Flexed Hang, 5-7 seconds(3 times) x 4 sets, rest 60 seconds between sets, B1. DB EXT Rotations @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Single Arm Bench...
Read moreWeek 12 of Training: Day 1: A. TRX Flexed Hangs or Bar Over Chin Flexed Hang, 4-6 seconds(3 times) x 4 sets, rest 60 seconds between sets, B1. DB Powell Raises @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Hammer Curls, 8-10...
Read moreWeek 11 of Training: Day 1: A. TRX Flexed Hangs or Bar Over Chin Flexed Hang, 3-5 seconds(3 times) x 4 sets, rest 60 seconds between sets, B1. DB EXT Rotations @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Traditional Curls...
Read moreWeek 10 of Training: Day 1: A. TRX Vertical Pull-Ups, 9-11 reps @ tempo 2 second raising + 2 second lowering x 4-5 sets, rest 1:30 between sets. B1. DB Powell Raises @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Zotman...
Read moreWeek 9 of Training: Day 1: A. TRX Vertical Pull-Ups, 8-10 reps @ tempo 2 second raising + 1 second lowering x 4-5 sets, rest 1:30 between sets. B1. DB Single Arm Push Press @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB...
Read moreWeek 8 of Training: Day 1: A. TRX Vertical Pull-Ups, 7-9 reps @ tempo 2 second raising + 1 second lowering x 4-5 sets, rest 1:30 between sets. B1. DB Ext Powell Raises @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Standing...
Read moreWeek 7 of Training: Day 1: A. TRX Vertical Pull-Ups, 6-8 reps @ tempo 2 second raising + 3 second lowering x 4-5 sets, rest 1:30 between sets. B1. DB Powell Raises @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB...
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