Week 5 of Training:
Day 1: Upper Body Pull Intense + Forearems/Core
A. Negative Pull Ups @ 30×1 or Weighted Negative Pull Ups @ 30×1 Clusters, 2.2 x 3 sets, rest 1:30 between sets.
B1. Zotman Curls @ 40×0, 6-8 repetitions x 3 sets, rest 1:30 between sets.
B2. Side Bridges x 16 seconds/each side x 3 sets, rest 1:30 between sets.
 
Day 2: Upper Body Pull Intense + Press Asst/Press Asst
A. Negative Pull Ups @ 40×0 or Weighted Negative Pull Ups @ 40×0, 2-3 reps x 3 sets, rest 1:30 between sets.
B1. Lying DB Tricep Extensions @ 30×1, 6-8 reps x 3 sets, rest 1 minute.
B2. Banded Resistance Push Ups @ 30×1, 6-8 reps x 3 sets, rest 1 minute