Week 111 of Training

Week 111 of Training: Day 1: A. Negative Pull Ups Supinated @ 40×1, 2-3 repetitions x 5 sets, rest 1:30 B1. DB Strict Press @ 30×1, 6-8 repetitions x 3 sets, rest 1:30 B2. DB Zotman Curls @ 30×1, 4-6 repetitions x 3 sets, rest 1:30 Day 2 of Training: A. Negative Pull Ups Prontaed…

Week 110 of Training

Week 110 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 Pull…

Week 109 Training

Week 109 of Training: Day 1: A. Supinated Dead Hang, 30-60 seconds x 3 sets, rest 1 minute. B1. Ring Rows Elevated, 6-8 reps x 4 sets, rest 1:30 between sets. B2. DB Zotman Curls, 6-8 reps x 4 sets, rest 1:30 between sets. Day 2: A. Negative Supinated Weighted Pull Ups @ 30×1, 2-3…

Week 108 Training

Week 108 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. Strict…

Week 107 Training

Week 107 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:…

Week 106 Training

Week 106 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. Strict…

Week 105 Training

Week 105 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. Strict…

Week 104 Training

Week 104 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. Strict…

Week 103 Training

Week 103 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. Lat Pull Down, 12-15 reps x 3 sets, rest 1:30 between sets….

Week 102 Training

Week 102 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. Strict…