Week 7 of Training

Week 7 of Training:

Day 1:

A. Negative Pull Ups, 4-6 reps or Strict Banded Pull Ups, 6-8 reps @ 30×1 or Weighted Negative Pull ups @ 20×1, 2-3 reps x 4 sets, rest 1:30 between sets.

B1. Barbell or DB Curls @ 30×1, 12-15 reps x 4 sets, rest 1:30 between sets.

B2. x 20-30 seconds x 4 sets, rest 1:30 between sets.

Day 2:

A. Strict Ring Rows @ 30×0, 6-8 reps x 4 sets, rest 2 minutes. If you are strong enough raise feet on box.

B1. DB Tricep Extensions @ 30×0, 8-10 repetitions x 4 sets, rest 1:30.

B2. DB Bench Press @ 30×0, 6-8 repetitions x 4 sets, rest 1:30.