Week 44 of Training

Week 44 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 43 of Training

Week 43 of Training: Day 1 A. Strict Banded Pull-Ups @ 31×1, 6-8 reps x 4 sets, rest 1-2 minutes between sets, B1. DB Bent Over Row, 8-10 reps heavy, do not work to failure x 3 sets, rest 1 minute. B2. DB Zotman Curls @ 30×1, 8-10 reps ...

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Week 42 of Training

Week 42 of Training: Day 1 A. Negative Weighted Pronated Pull Ups @ 31×1, 2-3 reps or 3-4 reps x 3 sets, rest 1:30. B1. DB Upright Row @ 30×1, 8-10 reps heavy x 3 sets, rest 30 seconds. B2. DB Standing Press @ 30×1, 8-10 reps heavy...

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Week 41 of Training

Week 41 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 40 of Training

Week 40 of Training: Day 1: A. Negative Weighted Pull Ups @ 30×1, 2-3 reps or 3-4 reps x 4 sets, rest 1:30 between sets. B1. DB Tricep Extensions @ 30×0, 8-10 repetitions x 3 sets, rest 1:30. B2. DB Bench Press @ 30×0, 6-8...

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

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