Week 16 of Training:

Day 1:

A. Strict Banded Pull Ups or Regular Pronated Strict Pull Ups Cluster, 1.1.1.1.1 x 4 sets, rest 2 minutes.

B1. DB Zotman Curls @ 30×1, 8-10 reps x 3 sets, rest 1:30 between sets

B2. Plank Holds on Elbows or increase difficulty x 30-45 seconds x 3 sets, rest 1:30 between sets.

Day 2:

A. Strict Ring Rows @ 30×0 or elevate feet on box to increase difficulty, 6-8 repetitions x 4 sets, rest 2 minutes between sets.

B1. DB Tate Press @ 30×1, 8-10 reps x 3 sets, rest 1:30

B2. DB External Rotation @ 30×1, 8-10 reps/each arm x 3 sets, rest 1:30.