Week 8 of Training:

Day 1:

A. TRX Vertical Pull-Ups, 7-9 reps @ tempo 2 second raising + 1 second lowering x 4-5 sets, rest 1:30 between sets.

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

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

Day 2:

A. TRX Vertical Pull-Ups, 7-9 reps @ tempo 2 second raising + 1 second lowering x 4-5 sets, rest 1:30 between sets.

B1. DB Bench Press, 8-10 reps x 3 sets, rest 1:30 between sets.

B2. DB Laying Tricep Extensions @ 40×1, 8-10 reps  x 3 sets, rest 1:30 between sets.