Pull Up Program – Vagabond

Week 26 of Training

Week 26 of Training: Day 1: A. Negative Pull Ups Supinated @ 30×1, 3-4 repetitions x 5 sets, rest 1:30 B1. DB Zotman Curls @ 30×1, 4-6 repetitions heavy x 3 sets, rest 1:30 B2. DB Bent Over Row, 6-8 reps x 3 sets, rest 1:30...

Week 25 of Training

Posted 10 days ago by admin

Week 25 of Training Day 1: A. Negative Pull Ups @ 30×1 or Weighted Negative Pull Ups @ 30×1 Clusters, 2.2 x 3 sets, rest 1:30 between sets. B1. Zotman Curls @ 40×0, 6-8 repetitions x 3 sets, rest 1:30 between sets. B2. Side Bridges...

Week 24 of Training

Posted 17 days ago by admin

Week 24 of Training: Day 1: A. Negative Pull Ups @ 21×1, 2-3 reps x 5 sets, rest 1:30 between sets. B1. DB External Rotations @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Strict Standing Press @ 30×1, 8-10 x 3...

Week 23 of Training

Posted 24 days ago by admin

Week 23 of Training: Day 1: A. Negative Pull Ups Supinated @ 40×1, 2-3 repetitions x 5 sets, rest 1:30 B1. DB Strict Press @ 30×1, 6-8 repetitions x 3 sets, rest 1:30 B2. DB Zotman Curls @ 30×1, 4-6 repetitions x 3 sets, rest 1:30...

Week 22 of Training

Posted December 28, 2021 by admin

Week 22 of Training: Day 1 A. Strict Ring Rows Elevated @ 30×1, 8-10 repetitions x 3 sets, rest 1:30 B1. DB Bicep Curls @ 40×1, 8-12 repetitions x 3 sets, rest 1 minute B2. DB Tricep Extensions @ 30×1, 8-12 repetitions x 3 sets...

Week 21 of Training

Posted December 17, 2021 by admin

Week 21 of Training: Day 1: A. Negative Pull Ups @ 30×1 or Weighted Negative Pull Ups @ 30×1 Clusters, 2.2 x 3 sets, rest 1:30 between sets. B1. Zotman Curls @ 40×0, 6-8 repetitions x 3 sets, rest 1:30 between sets. B2. Side...

“Week 19 of Training”

Posted December 11, 2021 by admin

Week 19 of Training: Day 1: A. AMRAP Banded or No Band Strict Supinated Pull Ups @ 30×1, x 5 sets, rest 3 minutes between sets. B1. DB Powell Raises @ 30×1, 8-12 repetitions x 4 sets, rest 1 minute B2. DB Zotman Curls @ 30×1, 8-12...