Week 111 of Training:

Day 1:

A. Negative Pull Ups Supinated @ 40×1, 2-3 repetitions x 5 sets, rest 1:30

B1. DB Strict Press @ 30×1, 6-8 repetitions x 3 sets, rest 1:30

B2. DB Zotman Curls @ 30×1, 4-6 repetitions x 3 sets, rest 1:30

Day 2 of Training:

A. Negative Pull Ups Prontaed @ 40×1, 2-3 repetitions x 5 sets, rest 1:30

B1. DB Pull Overs @ 30×1, 6-8 repetitions x 3 sets, rest 1:30

B2. Strict Ring Rows @ 30×1, 6-8 repetitions x 3 sets, rest 1:30