Week 4 of Pull Up Program

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 x 20 seconds/each side x 3 sets, rest 1:30 between sets.

Day 2:

A. Negative Pull Ups @ 40×0 or Weighted Negative Pull Ups @ 40×0, 2-3 reps x 3 sets, rest 1:30 between sets.

B1. Lying DB Tricep Extensions @ 30×1, 6-8 reps x 3 sets, rest 1 minute.

B2. Slow Negative Push Ups @ 30×1, 6-8 reps x 3 sets, rest 1 minute