* EXERCISES WHICH ARE IN (B1, B2) AND ( C1, C2) FORMAT NEED TO BE DONE AS A SUPER SET I.E ONE AFTER THE OTHER WITHOUT ANY REST AND REST SHOULD BE TAKEN ONLY AFTER COMPLETING THE SUPERSET.

* TEMPO IS THE SPEED OF THE REPUTATION EG ( 3 SECOND NEGATIVE REP TIME, 0 SECOND IS THE PAUSE AT THE BOTTOM, 2 SECONDS IS THE CONCENTRIC LIFT PART AND 0 SECONDS IS THE STATIC HOLD AT TOP

* T OBTAIN THE BEST RESULTS THE WORKOUT NEEDS TO BE PERFORMED EXACTLY AS DESCRIBED FOLLOWING THE SUPESET AND TEMPO AS STRICTY AS POSSIBLE.

A1. WIDE GRIP PULL UPS

 

 

B1.TRX Y RAISES

 

 

B2.TRX MID BACK ROWS

 

 

C 1.BAND ROWS

 

 

 C2.MEDIUM GRIP PULL UPS

 

 

D1.TRX ONE AND A HALF PULL UPS