Week 91 of Training:

Day 1:

A. Negative Pronated Pull Ups or Weighted Negative @ 30×1 Cluster, 1.1.1.1.1 x 3 sets, rest 2 minutes.

B1. Bar Dips or Weighted Bar Dips @ 30×1, 4-6 reps x 4 sets, rest 1:30.

B2. DB Tricep Bench Extensions @ 30×1, 6-8 reps x 4 sets, rest 1:30.

Day 2:

A. Negative Supinated Pull Ups or Weighted Negative @ 30×1, Cluster, 1.1.1.1.1 x 3 sets, rest 2 minutes.

B1. DB Zotman Curls @ 30×1, 6-8 reps x 4 sets, rest 1:30

B2. DB External Rotations @ 30×1, 6-8 reps x 4 sets, rest 1:30