Week 17 of Training

Week 17 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 16 of Training

Week 16 of Training: Day 1: A. Negative Pull Ups or Weighted Negative Pull Ups @ 30×1, 1.1.1.1 x 3 sets, rest 2 minutes. B1. DB Flat Bench Tricep Extensions @ 30×1, 8-12 repetitions x 3 sets, rest 1:30 B2. Tricep Rope Push-Down @...

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Week 15 of Training

Week 15 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...

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Week 14 of Training

Week 14 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. Lat Pull-Downs @ 30×1, 8-10 reps x 3 sets, rest 1:30 between sets. B2. Zotman Curls x...

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Week 13 of Training

Week 13 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...

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Week 12 of Training

Week 12 of Training: Day 1: A. Negative Pull Ups Supinated @ 30×1, 3-4 repetitions x 5 sets, rest 1:30 B1. DB Tricep Extensions Bench @ 30×1, 4-6 repetitions heavy x 3 sets, rest 1:30 B2. DB Zotman Curls @ 30×1, 4-6 repetitions...

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Week 11 of Training

Week 11 of Training: Day 1: A. Banded Push-Ups @ 31×1, 8-10 reps x 4 sets, rest as needed between sets. You may not use bands, and can increase difficulty by increasing height of push-up B1. DB Tricep Extensions @ 30×1, 8-10 reps x 3...

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