Week 10 of Training:

Day 1:

A. TRX Vertical Pull-Ups, 9-11 reps @ tempo 2 second raising + 2 second lowering x 4-5 sets, rest 1:30 between sets.

B1. DB Powell Raises @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets.

B2. DB Zotman Curls, 8-10 reps x 3 sets, rest 1:30 between sets.

Day 2:

A. TRX Vertical Pull-Ups, 9-11 reps @ tempo 2 second raising + 2 second lowering x 4-5 sets, rest 1:30 between sets.

B1. DB Bench Press, 6-8 reps x 3 sets, rest 1:30 between sets.

B2. Banded Pull Aparts, 20 reps x 3 sets, rest 1:30 between sets.