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Monday
A) A.
Strict Chest to Bar Chin Ups
5 Sets x 3 Reps
5 Sets x 2 Reps
Rest :60-:90sec between sets
Add weight to challenge yourself.
OR!
B.
Banded/Assisted Chin Up + Negative
7 Sets x 2-4 Reps + 3-5sec Negative.
Assisted Chin Ups: Set up a barbell on a rack and assist your body weight by putting the toes on the ground.
B) A.
Tempo Barbell Row
6 Sets x 2 Reps
Tempo: 2sec @ top + 3sec Eccentric
Rest 2 minutes between sets.
B.
2-3 Sets:
Rope Pull x 20m
Single Dumbbell Bicep Curl x Max Reps.
Rest as needed between sets.
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday