Week 77 of Training

Categories: Pull Up Program

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.

 

Day 2:.

A. Strict Ring Rows @ 30×0, 6-8 reps x 3 sets, rest 2 minutes. If you are strong enough raise feet on box.

B1. DB Tricep Extensions @ 30×0, 8-10 repetitions x 3 sets, rest 1:30.

B2. DB Bench Press @ 30×0, 6-8 repetitions x 3 sets, rest 1:30.

 

 

 

 

 

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