Week 17 of Training
Week 17 of Training: Day 1: A. Pronated Dead Hang x 30-60 seconds x 3 sets, rest 1 minute. B1. DB Zotman Curls @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute. B2. DB Standing Strict Press @ 30×1, 8-12 repetitions x…
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Pull Up Program
Week 16 of Training
Week 16 of Training: Day 1: A. Negative Pronated Pull Ups @ 40×1, 4-5 reps x 4 sets, rest 2 minutes. B1. Heavy DB Bent Over Rows @ 30×1, 4-6 reps x 4 sets/each side, rest 1:30. B2. Zotman Curls @ 30×1, 6-8 reps…
Week 15 of Training
Week 15 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…
Week 14 of Training
Week 14 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…
Week 13 of Training
Week 13 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….
"Week 12 of Training"
Week 12 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…
Week 11 of Training
Week 11 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…
Week 10 of Training
Week 10 of Training: Day 1 A1. Ring Rows @ 30×1, 8-10 repetitions x 3 sets, rest 45 seconds. A2. DB Tricep Bench Extensions, @ 30×1, 8-10 repetitions x 3 sets, rest 45 seconds. A3. DB Zotman Curls @ 30×1, 8-10 repetitions x 3…
"Week 9 of Training"
Week 9 of Training: Day 1: 4 Sets of the following A1. Weighted Negative Supinated Pull Ups @ 20×1, 3-4 repetitions, rest 1 minute A2. Zotman Curls @ 30×1, 8-10 repetitions, rest 1 minute A3. DB Tricep Extensions Bench @ 30×1, 8-10 repetitions, rest…
"Week 7 of Training"
Week 7 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 Zotman Curls @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute. B2. DB @ 30×1, 8-12 repetitions…