Week 17 of Upper Body Pull/Tension Program

Week 17 of Training: Day 1: A. TRX Flexed Hangs or Bar Over Chin Flexed Hang, 10-12 seconds(2 times) x 4 sets, rest 60 seconds between sets, B1. DB Push Press Single Arm @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Single Arm Row, 8-10 reps/each arm x 3 sets,…

Week 16 of Upper Body Pull/Tension Program

Week 16 of Training: Day 1: A. TRX Flexed Hangs or Bar Over Chin Flexed Hang, 8-10 seconds(3 times) x 4 sets, rest 60 seconds between sets, B1. KB Strict Press Single Arm @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Single Arm Rotational Row, 8-10 reps/each arm x 3…

Week 15 of Upper Body Pull/Tension Program

Week 15 of Training: Day 1: A. TRX Flexed Hangs or Bar Over Chin Flexed Hang, 7-9 seconds(3 times) x 4 sets, rest 60 seconds between sets, B1. DB Push Press Single Arm  @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Single Arm Row, 8-10 reps/each arm x 3 sets, rest…

Week 14 of Upper Body Pull/Tension Program

Week 14 of Training: Day 1: A. TRX Flexed Hangs or Bar Over Chin Flexed Hang, 6-8 seconds(3 times) x 4 sets, rest 60 seconds between sets, B1. DB Powell Raises @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Single Arm Floor Press, 8-10 reps/each arm x 3 sets, rest…

Week 13 of Upper Body Pull/Tension Program

Week 13 of Training: Day 1: A. TRX Flexed Hangs or Bar Over Chin Flexed Hang, 5-7 seconds(3 times) x 4 sets, rest 60 seconds between sets, B1. DB EXT Rotations @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Single Arm Bench Press, 8-10 reps/each arm x 3 sets, rest…

Week 12 of Upper Body Pull/Tension Program

Week 12 of Training: Day 1: A. TRX Flexed Hangs or Bar Over Chin Flexed Hang, 4-6 seconds(3 times) x 4 sets, rest 60 seconds between sets, B1. DB Powell Raises @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Hammer Curls, 8-10 reps x 3 sets, rest 1:30 between sets….

Week 11 of Upper Body Pull/Tension Program

Week 11 of Training: Day 1: A. TRX Flexed Hangs or Bar Over Chin Flexed Hang, 3-5 seconds(3 times) x 4 sets, rest 60 seconds between sets, B1. DB EXT Rotations @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Traditional Curls, 8-10 reps x 3 sets, rest 1:30 between sets….

Week 10 of Upper Body/Pull Tension Program

Week 10 of Training: Day 1: A. TRX Vertical Pull-Ups, 9-11 reps @ tempo 2 second raising + 2 second lowering x 4-5 sets, rest 1:30 between sets. B1. DB Powell Raises @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Zotman Curls, 8-10 reps x 3 sets, rest 1:30 between…

Week 9 of Upper Body Pull/Tension Program

Week 9 of Training: Day 1: A. TRX Vertical Pull-Ups, 8-10 reps @ tempo 2 second raising + 1 second lowering x 4-5 sets, rest 1:30 between sets. B1. DB Single Arm Push Press @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Standing Hammer Curls, 8-10 reps x 3 sets,…

Week 8 of Upper Body/Tension Program

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…