Week 40 of Training:
Day 1:
A. Negative Pull Ups Supinated @ 40×1, 2-3 repetitions x 5 sets, rest 1:30
B1. DB Strict Press @ 30×1, 6-8 repetitions x 3 sets, rest 1:30
B2. DB Zotman Curls @ 30×1, 4-6 repetitions x 3 sets, rest 1:30
 
Day 2 of Training:
A. Negative Pull Ups Prontaed @ 40×1, 2-3 repetitions x 5 sets, rest 1:30
B1. DB Pull Overs @ 30×1, 6-8 repetitions x 3 sets, rest 1:30
B2. Strict Ring Rows @ 30×1, 6-8 repetitions x 3 sets, rest 1:30