“Week 4 of Training”

Week 4 of Training:

Day 1

A. Negative Pronated Pull Up Cluster, 1.1.1.1 @ 30×1, x 5 sets, rest 2 minutes between sets.

B1. Seated Hammer Curls @ 40×1, 8-10 repetitions x 5 sets, rest 1 minute

B2. DB Bench Tricep Extension @ 30×1, 8-10 repetitions x 5 sets, rest 1 minute

Day 2

A. Negative Supinated Pull Up Cluster, 1.1.1.1 @ 30×1, x 5 sets, rest 2 minutes between sets.

B1. DB Pull Over @ 30×1, 8-10 repetitions x 5 sets, rest 1 minute

B2. DB Bench Press @ 30×1, 8-10 repetitions x 5 sets , rest 1 minute