Week 30(Week 116)

Week 30 of Training:

Day 1:

A. TRX Flexed Hangs, 6-8 second hold, rest 10 seconds, 6-8 second hold, rest 10 seconds, 6-8 second hold x 4-5 sets, rest 1:30 between sets.

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

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

Day 2:

A. TRX Flexed Hangs, 6-8 second hold, rest 10 seconds, 6-8 second hold, rest 10 seconds, 6-8 second hold x 4-5 sets, rest 1:30 between sets.

B1. KB Bent Over Row @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets.

B2. Machine Straight Bar Curls @ 40×1, 6-8 x 3 sets, rest 1:30 between sets.