Pull Up Program – Page 21

Week 52 of Training

Posted July 22, 2018 by admin

Week 52 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 51 of Training

Posted July 13, 2018 by admin

Week 51 of Training Day 1: A. Negative Pull Ups Supinated @ 30×1, 3-4 repetitions x 5 sets, rest 1:30 B1. DB Tricep Extensions Bench @ 30×1, 4-6 repetitions heavy x 3 sets, rest 1:30 B2. DB Zotman Curls @ 30×1, 4-6 repetitions...

Week 50 of Training

Posted July 7, 2018 by admin

Week 50 of Training Day 1: A. Negative Pull Ups @ 30×1 or Weighted Negative Pull ups @ 20×1, 2-3 reps x 3 sets, rest 1:30 between sets. B1. Barbell Curls @ 30×1, 8-10 reps x 3 sets, rest 1:30 between sets. B2. Plank Holds x 20-30...

Week 49 of Training

Posted June 29, 2018 by admin

Week 49 of Training: Day 1: A. Negative Pull Ups @ 30×1 or Weighted Negative Pull ups @ 20×1, 2-3 reps x 3 sets, rest 1:30 between sets. B1. Barbell Curls @ 30×1, 8-10 reps x 3 sets, rest 1:30 between sets. B2. Plank Holds x 20-30...

Week 48 of Training

Posted June 23, 2018 by admin

Week 48 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. Lat Pull...

Week 47 of Training

Posted June 17, 2018 by admin

Week 47 of Training: Day 1: A. Negative Pull Ups Supinated Cluster, 1.1.1.1 x 5 sets, rest 1:30 B1. DB Pull Overs @ 30×1, 4-6 repetitions x 4 sets, rest 1:30 B2. DB Zotman Curls @ 30×1, 4-6 repetitions x 4 sets, rest 1:30 ...

Week 46 of Training

Posted June 9, 2018 by admin

Week 46 of Training: Day 1: A. Negative Pull Ups or Weighted Negative Pull Ups @ 30×1, 1.1.1.1 x 3 sets, rest 2 minutes. B1. DB Zotman Curls @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute. B2. DB @ 30×1, 8-12 repetitions x 3...