Week 6 of Training:

Day 1:

A. TRX Flexed Hangs, 8-10 second hold, rest 10 seconds, 8-10 second hold, rest 10 seconds, 8-10 second hold x 4-5 sets, rest 1:30 between sets.

B1. DB EXT Rotations @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets.

B2. Straight Bar Machine Curls, 8-10 reps x 3 sets, rest 1:30 between sets.

Day 2:

A. TRX Flexed Hangs, 8-10  second hold, rest 10 seconds, 8-10 second hold, rest 10 seconds, 8-10 second hold x 4-5 sets, rest 1:30 between sets.

B1. KB Row @ 30×1, 5/each arm x 3 sets, rest 1:30 between sets.

B2. DB Standing Zotman Curls @ 40×1, 8-10 reps  x 3 sets, rest 1:30 between sets.