Week 89 of Training:

Day 1:

A. Negative Pull Ups Supinated @ 30×1, 3-4 repetitions x 5 sets, rest 1:30

B1. DB Zotman Curls @ 30×1, 4-6 repetitions heavy x  3 sets, rest 1:30

B2. DB Bent Over Row, 6-8 reps x 3 sets, rest 1:30

Day 2:

A. Negative Pull Ups Pronated @ 30×1, 3-4 repetitions x 5 sets, rest 1:30

B1. DB Tate Press @ 30×1, 4-6 repetitions heavy x 3 sets, rest 90 seconds.

B2. Passive Pull-Up Hangs, 20 seconds, rest 10 seconds, 20 seconds, rest 10 seconds, 20 seconds x 3 sets, rest 90 seconds.