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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Week 1 of Template 3

Week 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...

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Week 59 of Training

Week 59 of Training: Day 1: A. Negative Pull Ups Supinated Cluster, 1.1.1.1 x 5 sets, rest 1:30 B1. DB Pull Overs @ 30×1, 4-6 repetitions x 4 sets, rest 1:30 B2. DB Zotman Curls @ 30×1, 4-6 repetitions x 4 sets, rest 1:30   Day 2...

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Week 58 of Training

Week 58 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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Week 57 of Training

Week 57 of Training: Day 1: A. Triangle Negative Pull-Ups @ 30×1, 1.1.1.1 x 4 sets, rest as needed. B1. DB Powell Raises @ 30×1, 8-10 reps x 3 sets, rest 1 minute. B2. DB Zotman Curls @ 30×1, 8-10 reps x 3 sets, rest 1 minute...

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Week 56 of Training

Week 56 of Training: Day 1: A. Triangle Negative Pull-Ups @ 30×1, 2-3 reps x 4 sets, rest as needed. B1. DB External Rotations @ 30×1, 8-10 reps x 3 sets, rest 1 minute. B2. DB Curls @ 30×1, 8-10 reps x 3 sets, rest 1 minute...

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