Week 39 of Training:

Day 1:

A. Negative Pull Ups or Weighted Negative Pull Ups @ 30×1, 1.1.1.1 x 3 sets, rest 2 minutes.

B1. DB Flat Bench Tricep Extensions @ 30×1, 8-12 repetitions x 3 sets, rest 1:30

B2. DB Bent Over Row @ 30×1, 8-12 repetitions x 3 sets, rest 1:30

+

Day 2:

A. Negative Pull Ups or Weighted Negative Pull Ups @ 21×1, 2-3 repetitions x 3 sets, rest 2 minutes.

B1. DB Zotman Curls @ 40×1, 8-12 repetitions x 3 sets, rest 1:30

B2. DB Flat Bench Press @ 40×1, 8-12 repetitions x 3 sets, rest 1:30