Week 1 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 x 16 seconds/each side x 3 sets, rest 1:30 between sets.
 
Day 2:
A. Negative Pull Ups or Weighted Negative Pull Ups @ 30×1, 2-3 reps x 5 sets, rest 2 minutes.
B1. DB Lat Pull Overs @ 30×1, 8-12 repetitions x 3 sets, rest 1:30
B2. Strict Ring Rows @ 40×1, 8-12 repetitions x 3 sets, rest 1:30.