Pull Up Program

Week 42 of Training: Day 1: A. TRX Vertical Pull-Ups, 7-9 reps @ tempo 2 second raising + 3 second lowering x 4-5 sets, rest 1:30 between sets. B1. DB Powell Raises @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Standing...

Week 40 of Training: Day 1: A. TRX Flexed Hangs or Bar Over Chin Flexed Hang, 10-12 seconds(2 times) x 4 sets, rest 60 seconds between sets, B1. DB Push Press Single Arm @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Single...

Week 38 of Training: Day 1: A. TRX Flexed Hangs or Bar Over Chin Flexed Hang, 3-5 seconds(3 times) x 4 sets, rest 60 seconds between sets, B1. DB EXT Rotations @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Traditional Curls...