Week 44 of Training

Week 44 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 Zotman Curls @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute. B2. DB Pull Overs @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute.   Day 2:…

Week 43 of Training

Week 43 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 42 of Training

Week 42 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. KB Half Kneeling Strict Press @ 30×1, 6-8 reps/each side x…

Week 41 of Training

Week 41 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 40 of Training

Week 40 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…

Week 39 of Training

Week 39 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 38 of Training

Week 38 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. Tricep Rope Push-Down @ 30×1, 8-12 repetitions x 3 sets, rest 1:30   Day 2:…

Week 37 of Training

Week 37 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. DB Bench Press @ 30×1, 8-10 reps x 5 sets, rest 2 minutes between sets. B2. DB Bent Over Row @ 30×1, 4-5 reps x 5 sets, rest 2…

Week 35 of Training

Week 35 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 Zotman Curls @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute. B2. DB @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute.   Day 2: A. Negative…

Week 34 of Training

Week 34 of Training Day 1: A. Negative Pull Ups @ 30×1 or Weighted Negative Pull ups @ 20×1, 2-3 reps x 3 sets, rest 1:30 between sets. B1. Barbell Curls @ 30×1, 8-10 reps x 3 sets, rest 1:30 between sets. B2. Plank Holds x 20-30 seconds x 3 sets, rest 1:30 between sets….