Pull Up Program – Page 31

Week 22 of Training

Posted March 13, 2016 by admin

Week 22 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 21 of Training

Posted March 5, 2016 by admin

Week 21 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 Upright Row @ 30×1, 8-10 reps x 3 sets...

Week 20 of Training

Posted February 27, 2016 by admin

Week 20 of Training: Day 1: A. Negative Mix Grip Weighted Pull Ups @ 30×1, 2-3 reps x 5 sets, rest 2 minutes between sets, B1. Close Grip Bench Press @ 30×1, 3-4 reps x 5 sets, rest 2 minutes between sets. B2. DB Bent Over Row @...

Week 19 of Training

Posted February 21, 2016 by admin

Week 19 of Training: Day 1 A1. Ring Rows @ 30×1, 8-10 repetitions x 3 sets, rest 45 seconds. A2. DB Tricep Bench Extensions, @ 30×1, 8-10 repetitions x 3 sets, rest 45 seconds. A3. DB Zotman Curls @ 30×1, 8-10 repetitions x 3 sets...

Week 18 of Training

Posted February 13, 2016 by admin

Week 18 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 17 of Training

Posted February 7, 2016 by admin

Week 17 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 16 of Training

Posted January 30, 2016 by admin

Week 16 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...