Week 33 of Training

Week 33 of Training: Day 1: A. Negative Pull Ups Pronated @ 30×1, 3-4 reps x 4 sets, rest 1 minute. B1. Banded Tricep Extensions @ 20×1, 25 reps x 4 sets, rest 1 minute. B2. DB Zotman Curls @ 30×1, 10-12 reps x 4 sets, rest 1...

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Week 32 of Training

Week 32 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 31 of Training

Week 31 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. DB...

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Week 30 of Training

Week 30 of Training: Day 1: A. Pronated Dead Hang x 30-45 seconds x 5 sets, rest 1 minute between sets. B1. DB Zotman Curls @ 30×1, 10-12 reps x 4 sets, rest 1 minute between sets. B2. Ring Rows, 10-12 reps x 4 sets @ 40×1, rest 1...

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Week 29 of Training

Week 29 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. DB External Rotationas, 8-10 reps x 3 sets, rest 1:30 between sets. B2. Plank Holds x 20-30...

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Week 28 of Training

Week 28 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 27 of Training

Week 27 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 Bridges...

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