Week 43 of Training

Week 43 of Training: Day 1: A. Negative Pronated Pull Ups or Weighted Negative @ 30×1 Cluster, 1.1.1.1.1 x 3 sets, rest 2 minutes. B1. Bar Dips or Weighted Bar Dips @ 30×1, 4-6 reps x 4 sets, rest 1:30. B2. DB Tricep Bench Extensions @...

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Week 42 of Pull Up Program

Week 42 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 41 of Training

Week 41 of Training: Day 1: A. Mix Grip Dead Hang, 30-60 seconds x 3-4 sets, rest 1 minute. B1. DB Bent Over Row @ 30×1, 8-10/each arm x 3 sets, rest 1 minute. B2. DB Single Arm Press @ 30×1, 8-10/each arm x 3 sets, rest 1 minute...

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Week 40 of Training

Week 40 of Training: Day 1: A. Negative Mix Grip Weighted Pull Ups @ 30×1, 2-3 reps x 5 sets, rest 2 minutes between sets, B1. Close Grip Bench Press @ 30×1, 3-4 reps x 5 sets, rest 2 minutes between sets. B2. DB Bent Over Row @...

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Week 39 of Training

Week 39 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 38 of Training

Week 38 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 Upright Row @ 30×1, 8-10 reps x 3 sets...

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Week 37 of Training

Week 37 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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