Week 27(113) Pull Up Program

Week 27 of Training:

Day 1:

A. TRX Flexed Hangs, 5 second hold, rest 10 seconds, 5 second hold, rest 10 seconds, 5 second hold x 4-55 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.