Pull Up Program

Week 5 of Training: Day 1: A. Negative Pull Ups Cluster @ 31×1, 1.1.1.1 x 4 sets, rest as needed B1. DB Powell Raises @ 30×1, 8-10/each arm x 3 sets, rest 1 minute. B2. DB Zotman Curls @ 30×1, 8-10 reps x 3 sets, rest 1 minute...

Week 3 of Training: Day 1: A. Strict Banded Pull Ups or Regular Pronated Strict Pull Ups Cluster, 1.1.1.1.1 x 4 sets, rest 2 minutes. B1. DB Zotman Curls @ 30×1, 8-10 reps x 3 sets, rest 1:30 between sets B2. Plank Holds on Elbows or...