Week 31 of Training

Week 31 of Training: Day 1 A. Strict Ring Rows Elevated @ 30×1, 8-10 repetitions x 3 sets, rest 1:30 B1. DB Bicep Curls @ 40×1, 8-12 repetitions x 3 sets, rest 1 minute B2. DB Banded Tricep Extensions @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute.   Day 2: A. Banded Strict…

Week 30 of Training

Week 30 of Training: Day 1: A. Negative Pull Ups @ 30×1 or Weighted Negative Pull Ups @ 30×1 Clusters, 2.2 x 3 sets, rest 1:30 between sets. B1. Zotman Curls @ 40×0, 6-8 repetitions x 3 sets, rest 1:30 between sets. B2. Yoga Push-Up, 8-12 reps x 3 sets, rest 1:30 between sets.  …

“Week 29 of Training”

Week 29 of Training: Day 1: A. Negative Pull Ups @ 30×1 or Weighted Negative Pull Ups @ 30×1 Clusters, 2.2 x 3 sets, rest 1:30 between sets. B1. Zotman Curls @ 40×0, 6-8 repetitions x 3 sets, rest 1:30 between sets. B2. Side Bridges x 16 seconds/each side x 3 sets, rest 1:30 between…

Week 28 of Training

Week 28 of Training: Day 1: A. Negative Mix Grip Weighted Pull Ups @ 30×1, 2-3 reps x 5 sets, rest 2 minutes between sets, B1. Close Grip Bench Press @ 30×1, 3-4 reps x 5 sets, rest 2 minutes between sets. B2. DB Bent Over Row @ 30×1, 4-5 reps x 5 sets, rest…

Week 27 of Training

Week 27 of Training: Day 1: A. Negative Pull Ups @ 30×1 or Weighted Negative Pull Ups @ 30×1 Clusters, 2.2 x 3 sets, rest 1:30 between sets. B1. Zotman Curls @ 40×0, 6-8 repetitions x 3 sets, rest 1:30 between sets. B2. Side Bridges x 16 seconds/each side x 3 sets, rest 1:30 between…

Week 26 of Training

Week 26 of Training: Day 1: A. Negative Pull Ups @ 30×1 or Weighted Negative Pull Ups @ 30×1 Clusters, 2.2 x 3 sets, rest 1:30 between sets. B1. Zotman Curls @ 40×0, 6-8 repetitions x 3 sets, rest 1:30 between sets. B2. Side Bridges x 16 seconds/each side x 3 sets, rest 1:30 between…

Week 25 of Training

Week 25 of Training: Day 1: A. Pronated Dead Hang x 30-60 seconds x 3 sets, rest 1 minute. B1. DB Zotman Curls @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute. B2. DB Standing Strict Press @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute   Day 2: A. Negative Pull Ups…

Week 24 of Training

Week 24 of Training: Day 1: Upper Body Pull Intense + Forearems/Core A. Negative Pull Ups @ 30×1 or Weighted Negative Pull Ups @ 30×1 Clusters, 2.2 x 3 sets, rest 1:30 between sets. B1. Zotman Curls @ 40×0, 6-8 repetitions x 3 sets, rest 1:30 between sets. B2. Side Bridges x 16 seconds/each side…

Week 23 of Training

Week 23 of Training Day 1: A. Negative Pull Ups @ 21×1, 2-3 reps x 5 sets, rest 1:30 between sets. B1. DB External Rotations @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Strict Standing Press @ 30×1, 8-10 x 3 sets, rest 1:30 between sets.   Day 2: A….

Week 22 of Training

Week 22 of Training: Day 1: A. Negative Mix Grip Weighted Pull Ups @ 30×1, 2-3 reps x 5 sets, rest 2 minutes between sets, B1. Close Grip Bench Press @ 30×1, 3-4 reps x 5 sets, rest 2 minutes between sets. B2. DB Bent Over Row @ 30×1, 4-5 reps x 5 sets, rest…