Pull ups are an extremely effective upper back exercise. Use this workout to increase your pull up numbers and build incredible strength and endurance.
Warm-up with Yoga Breaths:
and 25 Chest Expanders:
Week 1
Monday
Wide Grip Pull-ups - Max Rep Test
Rest 3 min.
Medium Grip Chin-ups - Max Rep Test
Wednesday
Close Grip Chin-ups - Max Rep Test
Rest 3 min.
Medium Grip Pull-ups - Max Rep Test
Friday
Parallel Grip Pull-ups - Max Rep Test
Rest 3 min.
Medium Grip Chin-ups 3 x 50%
Weeks 2-4
Monday
Wide Grip Pull-ups 3 x 70% 50% 30% Rep Max
Medium Grip Chin-ups 3 x 50%
Wednesday
Close Grip Chin-ups 3 x 70% 50% 30%
Medium Grip Pull-ups
Friday
Parallel Grip Pull-ups 3 x 70% 50% 30%
Medium Grip Chin-ups 3 x 50%
If you need a pull-up bar for this workout, I recommend the pro source multi grip doorway pull-up bar. Just make sure you put some sort of protective material between the bar and the door frame.
