Week 64 of Training:

Day 1:

A. Negative Pull Ups @ 30×1 or Weighted Negative Pull ups @ 20×1, 2-3 reps x 4 sets, rest 1:30 between sets.

B1. Barbell Curls @ 30×1, 8-10 reps x 3 sets, rest 1:30 between sets.

B2. TRX V Pull Ups Slow Eccentric, 8-10 reps x 3 sets, rest 1:30 between sets.

Day 2:

A. TRX V Pull Ups Isometric Hold @ Top, 8-10 reps x 4 sets.

B1. DB Tricep Extensions @ 30×0, 8-10 repetitions x 3 sets, rest 1:30.

B2. DB Zotman Curls, 12-15 reps x 3 sets, rest 1:30.