Week 54 of Training

Week 54 of New Template 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...

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Week 53 of Training

Week 53 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. KB...

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Week 53 of Training

Week 53 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...

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Week 52 of Training

Week 52 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 51 of Training

  Week 51 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. DB Bent Over Row @...

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Week 50 of Training

Week 46 of Training: Day 1: A1. Ring Rows Elevated @ 31×1, 6-8 reps x 4 sets, rest 1:30 between sets. A2. DB Zotman Curls @ 30×1, 10-12 reps x 4 sets, rest 1:30 between sets. A3. DB Lat Pull-Overs @ 30×1, 8-10 reps x 4 sets, rest...

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Week 49 of Training

Week 49 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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