Week 13 of Training

Week 13 of Training:
Day 1:
A. Negative Pull Ups @ 21×1, 2-3 reps x 5 sets, rest 1:30 between sets.
B1. DB External Rotations @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets.
B2. DB Strict Standing Press @ 30×1, 8-10 x 3 sets, rest 1:30 between sets.
Day 2:
A. Strict Ring Rows @ 30×0 or elevate feet on box to increase difficulty, 4-6 reps x 5 sets, rest 1:30 between sets.
B1. DB Bent Over Row @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets.
B2. DB Zotman Curls @ 40×1, 6-8 x 3 sets, rest 1:30 between sets.