Week 5 of Training:

Day 1:

A. Negative Pull Ups Cluster @ 31×1, 1.1.1.1 x 4 sets, rest as needed

B1. DB Powell Raises @ 30×1, 8-10/each arm x 3 sets, rest 1 minute.

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

Day 2:

A. AMRAP Banded Strict Pronated Pull Ups x 1 minute x 4 sets, rest 1 minute between sets.

B1. DB Tricep Extension @ 30×1, 8-10 reps x 3 sets, rest 1 minute

B2. DB Slow Bench Press @ 50×1, 4-6 reps x 3 sets, rest 1 minute