Week 3 of Training:

Day 1:

A. Negative Mix Grip Weighted Pull Ups @ 30×1, 2-3 reps x 5 sets, rest 2 minutes between sets,

B1. Close Grip Bench Press @ 30×1, 3-4 reps x 5 sets, rest 2 minutes between sets.

B2. DB Bent Over Row @ 30×1, 4-5 reps x 5 sets, rest 2 minutes between sets.

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Day 2:

A. Negative Supinated Weighted Pull Ups @ 30×1, 2-3 reps x 5 sets, rest 2 minutes between sets.

B1. DB Bench Heavy Press @ 30×1, 4-5 reps x 4 sets, rest 2 minutes between sets.

B2. Zotman Curls @ 30×1, 6-8 reps x 4 sets, rest 2 minutes between sets.