Week 94 of Training Pull Up Program

Week 94 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 93 of Training

Week 93 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 92 of Training

Week 92 of Training: Day 1 A. Negative Weighted Pronated Pull Ups @ 31×1, 2-3 reps or 3-4 reps x 3 sets, rest 1:30. B1. DB Upright Row @ 30×1, 8-10 reps heavy x 3 sets, rest 30 seconds. B2. DB Standing Press @ 30×1, 8-10 reps heavy x 3 sets, rest 30 seconds. Day…

Week 91 of Training

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…

“Week 90 of Training:

Week 90 of Training: Day 1 A. Negative Weighted Pronated Pull Ups Cluster, 1.1.1.1 x 4 sets, rest as needed B1. DB Upright Row @ 30×1, 8-10 reps heavy x 3 sets, rest 30 seconds. B2. DB Standing Press @ 30×1, 8-10 reps heavy x 3 sets, rest 30 seconds. Day 2 A. Negative Weighted…

Week 89 of Training

Week 89 of Training: Day 1: A. Negative Pull Ups Supinated @ 30×1, 3-4 repetitions x 5 sets, rest 1:30 B1. DB Zotman Curls @ 30×1, 4-6 repetitions heavy x  3 sets, rest 1:30 B2. DB Bent Over Row, 6-8 reps x 3 sets, rest 1:30 Day 2: A. Negative Pull Ups Pronated @ 30×1, 3-4…

Week 88 of Training

Week 88 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 87 of Training

Week 87 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….

Week 86 of Training

Week 86 of Training: Day 1: A. Weighted Negative Pronated Pull-Ups @ 32×1, 2-3 reps x 4 sets, rest as needed. B1. DB Powell Raises @ 30×1, 8-10 reps x 3 sets, rest 1 minute. B2. DB Zotman Curls @ 30×1, 8-10 reps x 3 sets, rest 1 minute.   Day 2: A. DB Flat…

Week 85 of Training

Week 85 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…