SPARRING WITH PARTNER.

25 – 30 mins, focus on “hook”.

BAR PULLUPS, UNDERGRIP FROM RIGHT ANGLE.

1 and 2 set warmup with no weights – 15 – 18 reps.

set 3: 10 – 11 reps with small weights

set 4: 8 – 9 reps – increase weights by 2 – 3 kg

set 5: 6 – 7 reps – increase weights by 2 – 3 kg

set 6: pull up and hold for 10 – 15 secs

set 7: pull up and hold for 8 – 10 secs

STANDING BICEP CURLS WITH HAMMER GRIP. ARM ON PREACHER BENCH.

1 and 2 set warmup with small weights – 15 – 18 reps.

set 3: 10 – 11 reps

set 4: 8 – 9 reps

set 5: 6 – 7 reps

set 6: 4 – 5 reps

set 7: 2-3 reps

set 8: hold for 10 – 15 secs

set 9: hold for 5 – 8 secs.

ABS EXERCISE ON DECLINED BENCH, LAYING HEAD DOWN.

4-5 sets of 15 – 20 reps.

Perform from working angle.