This block is focused on improving submax strength and promoting body tone focusing on pulling exercises. Try to complete the prescribed reps feeling complete fatigue and then going into the next exercise with minimal rest.
If haven’t reached the weight needed, use the 4:2:1 ratio (4s eccentric, 2s hold and 1s concentric) to reach the necessary fatigue.
Upper body – Pull – Muscle based strength – Body tone
Giant Set
x 4
ULT
Neutral Grip Pull Up
reps
6-12
Tempo
4:2:1
Rest
10s
reps
6-12
Tempo
4:2:1
Rest
10s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 6-12 | 4:2:1 | 10s (h:m:s) |
| 2 | 6-12 | 4:2:1 | 10s (h:m:s) |
| 3 | 6-12 | 4:2:1 | 10s (h:m:s) |
| 4 | 6-12 | 4:2:1 | 10s (h:m:s) |
instead of going with 4:2:1 ratio, you can also add weight if needed. If cannot reach to 6 reps of pullups, you can add a band to help
LLT
DB Bentover Row
reps
6-12 per side
Tempo
controlled
Rest
10s
reps
6-12 per side
Tempo
controlled
Rest
10s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 6-12 per side | Controlled | 10s (h:m:s) |
| 2 | 6-12 per side | Controlled | 10s (h:m:s) |
| 3 | 6-12 per side | Controlled | 10s (h:m:s) |
| 4 | 6-12 per side | Controlled | 10s (h:m:s) |
UMT
Suspended 1Arm Row w/ Rotation
reps
6-12 per side
Tempo
controlled
Rest
10s
reps
6-12 per side
Tempo
controlled
Rest
10s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 6-12 per side | Controlled | 10s (h:m:s) |
| 2 | 6-12 per side | Controlled | 10s (h:m:s) |
| 3 | 6-12 per side | Controlled | 10s (h:m:s) |
| 4 | 6-12 per side | Controlled | 10s (h:m:s) |
This also can be done on a low bar if there is no suspended available.