Week 11 of Training

Week 11 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 3 sets, rest 1 minute

Day 2:

A. Negative Pull Ups or Weighted Negative Pull Ups @ 30×1, 2-3 reps x 5 sets, rest 2 minutes.

B1. DB Flat Bench Tricep Extensions @ 30×1, 8-12 repetitions x 3 sets, rest 1:30

B2. Barbell Dips @ 30×1, 8-12 repetitions x 3 sets, rest 1:30