Week 1 of Training(Week 1)

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, rest 1:30 between sets.

B2. Side Bridges x 16 seconds/each side x 3 sets, rest 1:30 between sets.

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Day 2: Upper Body Pull Intense + Press Asst/Press Asst

A. Negative Pull Ups @ 40×0 or Weighted Negative Pull Ups @ 40×0, 2-3 reps x 4 sets, rest 1:30 between sets.

B1. Lying DB Tricep Extensions @ 30×1, 6-8 reps x 4 sets, rest 1 minute.

B2. Push Ups @ 30×1, 8-10 reps x 4 sets, rest 1 minute