Week 30 of Training:

Day 1:

A. Pronated Dead Hang x 30-45 seconds x 5 sets, rest 1 minute between sets.

B1. DB Zotman Curls @ 30×1, 10-12 reps x 4 sets, rest 1 minute between sets.

B2. Ring Rows, 10-12 reps x 4 sets @ 40×1, rest 1 minute between sets.

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Day 2:

A. Supinated Dead Hang 30-45 seconds x 5 sets, rest 1 minute between sets.

B1. DB Powell Raises, 8-10 reps x 4 sets, rest 1 minute between sets.

B2. Barbell Bent Over Row, 8-10 reps x 4 sets, rest 1 minute between sets.