Week 12 of Pull Up Program

Week 12 of Training:
Day 1:
A. Negative Pull Ups or Weighted Negative Pull Ups @ 30×1, 1.1.1.1 x 3 sets, rest 2 minutes.
B1. DB Zotman Curls @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute.
B2. DB Pull Overs @ 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. Strict Ring Rows @ 40×1, 8-12 repetitions x 3 sets, rest 1:30.