Week 84 of Training

  Week 84 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. Side Bridges x 16 seconds/each side x 3 sets, rest 1:30…

Week 83 of Training

Week 83 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. Ring Rows @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute.   Day 2: A….

Week 82 of Training

Week 82 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 81 of Training

Week 81 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.  …

Week 80 of Training

Week 80 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 79 of Training

Week 79 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 78 of Training

Week 78 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 77 of Training

Week 77 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 76 of Training

Week 76 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…

Week 75 of Training

Week 75 of Training: Day 1: 4 Sets of the following A1. Weighted Negative Supinated Pull Ups @ 20×1, 3-4 repetitions, rest 1 minute A2. Zotman Curls @ 30×1, 8-10 repetitions, rest 1 minute A3. DB Tricep Extensions Bench @ 30×1, 8-10 repetitions, rest 1 minute   Day 2: 4 Sets of the following: A1….