Week 9 of Training

Week 9 of Training:
Day 1:
A. Negative Pull Ups or Weighted Negative Pull Ups @ 30×1, 1.1.1.1 x 3 sets, rest 2 minutes.
B1. DB Flat Bench Tricep Extensions @ 30×1, 8-12 repetitions x 3 sets, rest 1:30
B2. DB Bent Over Row @ 30×1, 8-12 repetitions x 3 sets, rest 1:30
Day 2:
A. Negative Pull Ups or Weighted Negative Pull Ups @ 21×1, 2-3 repetitions x 3 sets, rest 2 minutes.
B1. DB Zotman Curls @ 40×1, 8-12 repetitions x 3 sets, rest 1:30
B2. DB Flat Bench Press @ 40×1, 8-12 repetitions x 3 sets, rest 1:30