Week 6 of Pull-Tension Program

Week 6 of Training: Day 1: A. TRX Flexed Hangs, 8-10 second hold, rest 10 seconds, 8-10 second hold, rest 10 seconds, 8-10 second hold x 4-5 sets, rest 1:30 between sets. B1. DB EXT Rotations @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. Straight Bar Machine Curls, 8-10 reps x…

Week 5 of Tension/Pull Program

Week 5 of Training: Day 1: A. TRX Flexed Hangs, 7-9 second hold, rest 10 seconds, 7-9 second hold, rest 10 seconds, 7-9 second hold 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 Curls, 8-10 reps x 3 sets,…

Week 4 of Tension/Pull Up Program

Week 4 of Training: Day 1: A. TRX Flexed Hangs, 6-8 second hold, rest 10 seconds, 6-8 second hold, rest 10 seconds, 6-8 second hold x 4-5 sets, rest 1:30 between sets. B1. DB EXT Rotations @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Hammer Curls, 8-10 reps x 3…

Week 3 Tension/Pull Up Program

Week 3 of Training: Day 1: A. TRX Flexed Hangs, 5-7 second hold, rest 10 seconds, 5-7 second hold, rest 10 seconds, 5-7 second hold x 4-5 sets, rest 1:30 between sets. B1. DB Powell [email protected] 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Curls, 8-10 reps x 3 sets, rest…

Week 2 of Tension/Pull-Up Program

Week 2 of Training: Day 1: A. TRX Flexed Hangs, 4-6 second hold, rest 10 seconds, 4-6 second hold, rest 10 seconds, 4-6 second hold x 4-5 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 Upright Row @ 30×1, 8-10 reps…

Week 113 of Training

Week 113 of Training: Day 1: A. TRX Flexed Hangs, 5 second hold, rest 10 seconds, 5 second hold, rest 10 seconds, 5 second hold x 4-55 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…

WEEK 112 OF TRAINING

Week 112 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 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…