Week 10 of Training:
Day 1:
A. Negative Pull Ups Supinated @ 30×1, 3-4 repetitions x 5 sets, rest 1:30
B1. DB Zotman Curls @ 30×1, 4-6 repetitions heavy x  3 sets, rest 1:30
B2. DB Bent Over Row, 6-8 reps x 3 sets, rest 1:30
 
Day 2:
A. Negative Pull Ups Pronated @ 30×1, 3-4 repetitions x 5 sets, rest 1:30
B1. DB Tate Press @ 30×1, 4-6 repetitions heavy x 3 sets, rest 1:30
B2.  Dead Hangs x 30-60 seconds x 3 sets, rest 1:30.