Week 45 of Training:

Day 1:

A. Mix Grip Dead Hang, 30-60 seconds x 3-4 sets, rest 1 minute.

B1. DB Bent Over Row @ 30×1, 8-10/each arm x 3 sets, rest 1 minute.

B2. DB Single Arm Press @ 30×1, 8-10/each arm x 3 sets, rest 1 minute

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Day 2:

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

B1. DB Tricep Extensions @ 30×1, 6-8 reps x 3 sets, rest 2 minutes.

B2. DB Curls @ 30×1, 8-10 reps x 3 sets, rest 2 minutes.