Week 51 of Training

Week 51 of Training Day 1: A. Negative Pull Ups Supinated @ 30×1, 3-4 repetitions x 5 sets, rest 1:30 B1. DB Tricep Extensions Bench @ 30×1, 4-6 repetitions heavy x 3 sets, rest 1:30 B2. DB Zotman Curls @ 30×1, 4-6 repetitions heavy x  3 sets, rest 1:30   Day 2: A.  Negative Pull…

Week 50 of Training

Week 50 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 49 of Training

Week 49 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 48 of Training

Week 48 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 47 of Training

  Week 47 of Training: Day 1: A. Negative Pull Ups Supinated Cluster, 1.1.1.1 x 5 sets, rest 1:30 B1. DB Pull Overs @ 30×1, 4-6 repetitions x 4 sets, rest 1:30 B2. DB Zotman Curls @ 30×1, 4-6 repetitions x 4 sets, rest 1:30   Day 2: A. Negative Pull Ups Pronated Cluster, 1.1.1.1…

Week 46 of Training

Week 46 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 45 of Training

Week 45 of Training: Day 1: A. Negative Pull Ups Supinated Cluster, 1.1.1.1 x 5 sets, rest 1:30 B1. DB Pull Overs @ 30×1, 4-6 repetitions x 4 sets, rest 1:30 B2. DB Zotman Curls @ 30×1, 4-6 repetitions x 4 sets, rest 1:30   Day 2: A. Negative Pull Ups Pronated Cluster, 1.1.1.1 x…

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…