Pull Up Program – Page 51

Week 19 of Training

Posted November 30, 2013 by admin

Week 19 of Training: Day 1: A. Mix Grip Dead Hang, 30-60 seconds x 3-4 sets, rest 1 minute. B1. DB Bent Over Row @ 30×1, 8-10/each arm x 3 sets, rest 1 minute. B2. DB Single Arm Press @ 30×1, 8-10/each arm x 3 sets, rest 1 minute...

Week 18 of Training

Posted November 23, 2013 by admin

Week 18 of Training: Day 1: A. Supinated Dead Hang, 30-60 seconds x 3 sets, rest 1 minute. B1. Ring Rows Elevated, 6-8 reps x 4 sets, rest 1:30 between sets. B2. DB Zotman Curls, 6-8 reps x 4 sets, rest 1:30 between sets. Day 2: A...

Week 17 of Training

Posted November 16, 2013 by admin

Week 17 of Training: Day 1: A. Pronated Dead Hang x 30-60 seconds x 3 sets, rest 1 minute. B1. DB Zotman Curls @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute. B2. DB Standing Strict Press @ 30×1, 8-12 repetitions x 3 sets, rest...

Week 16 of Training

Posted November 10, 2013 by admin

Week 16 of Training: Day 1: A. Negative Pronated Pull Ups @ 40×1, 4-5 reps x 4 sets, rest 2 minutes. B1. Heavy DB Bent Over Rows @ 30×1, 4-6 reps x 4 sets/each side, rest 1:30. B2. Zotman Curls @ 30×1, 6-8 reps x 4 sets, rest 1:30...

Week 15 of Training

Posted November 1, 2013 by admin

Week 15 of Training: Day 1: A. Negative Pronated Pull Ups or Weighted Negative @ 30×1 Cluster, 1.1.1.1.1 x 3 sets, rest 2 minutes. B1. Bar Dips or Weighted Bar Dips @ 30×1, 4-6 reps x 4 sets, rest 1:30. B2. DB Tricep Bench Extensions @...

Week 14 of Training

Posted October 25, 2013 by admin

Week 14 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 13 of Training

Posted October 19, 2013 by admin

Week 13 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. KB...