Week 8 of Training

Week 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...

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Week 7 of Training

Week 7 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 6 of Training

Week 6 of Training: Day 1: A. Supinated Dead Hang, 30-60 seconds x 3 sets, rest 1 minute. B1. Ring Rows Elevated, 6-8 reps x 4 sets, rest 1:30 between sets. B2. DB Zotman Curls, 6-8 reps x 4 sets, rest 1:30 between sets.   Day 2: A. Negative...

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Week 5 of Training

Week 5 of Training: Day 1: A. Supinated Dead Hang, 30-60 seconds x 3 sets, rest 1 minute. B1. Ring Rows Elevated, 6-8 reps x 4 sets, rest 1:30 between sets. B2. DB Zotman Curls, 6-8 reps x 4 sets, rest 1:30 between sets.   Day 2: A. Negative...

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Week 4 of Training of Template 3

Week 3 of Training: Day 1: A. Strict Banded Pull Ups or Regular Pronated Strict Pull UpsĀ  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 3 of Training of Template 3

Week 4 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 Banded Tricep Extensions @ 30×1, 8-12 repetitions x 3...

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Week 2 of Template 3

  Week 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...

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