Week 3 of Training of Template 3

Week 4 of Training:
Day 1
A. Strict Ring Rows Elevated @ 30×1, 8-10 repetitions x 3 sets, rest 1:30
B1. DB Bicep Curls @ 40×1, 8-12 repetitions x 3 sets, rest 1 minute
B2. DB Banded Tricep Extensions @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute.
 
Day 2:
A. Banded Strict Pull Ups Pronated @ 30×1, 6-12 repetitions x 3 sets, rest 1:30
B1. DB Powell Raises @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute
B2. DB Zotman Curls @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute.