Week 3 of Training:

Day 1:

A. TRX Flexed Hangs, 5-7 second hold, rest 10 seconds, 5-7 second hold, rest 10 seconds, 5-7 second hold x 4-5 sets, rest 1:30 between sets.

B1. DB Powell Raises@ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets.

B2. DB Curls, 8-10 reps x 3 sets, rest 1:30 between sets.

Day 2:

A. TRX Flexed Hangs, 5-7 second hold, rest 10 seconds, 5-7 second hold, rest 10 seconds, 5-7 second hold x 4-5 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.