Week 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...
Read moreWeek 48 of Training: Day 1: A. TRX Row, 12-15 reps @ tempo 0 second raising + 9 second lowering x 4 sets, rest 1:30 between sets. B1. Standing DB or KB Strict Press Single Arm, 8 reps/each arm x 3 sets, rest 1:30 between sets. B2. Dead...
Read moreWeek 47 of Training: Day 1: A. TRX Vertical Pull Ups, 12-15 reps @ tempo 0 second raising + 9 second lowering x 4 sets, rest 1:30 between sets. B1. Standing DB or KB Strict Press Single Arm, 10 reps/each arm x 3 sets, rest 1:30 between...
Read moreWeek 46 of Training: Day 1: A. TRX Row, 12-15 reps @ tempo 0 second raising + 9 second lowering x 4 sets, rest 1:30 between sets. B1. Tall Kneeling DB or KB Strict Press Single Arm, 10 reps/each arm x 3 sets, rest 1:30 between sets...
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