WebApr 18, 2024 · Armstrong Pull Up Workout Program Overview Day 1: Complete 5 AMRAP sets Day 2: Start with 1 pull up and rest 10 seconds. Then do 2 pull ups and rest 20 seconds, and so on, until failure. Then decrease reps by 1, reducing rest periods by 10 seconds per set along the way, until back down to 1 rep. WebFeb 1, 2024 · Perform weighted pull-ups 2x/week (on one day, use a pull-up variation) for 3-4 sets of 6-10 reps. Start with 2.5-5lbs additional weight, then continue adding 2.5-5lbs more once you can successfully complete 3-4 sets of 10 reps with previous weight. Take a pull-ups “deload” or “easy” week after every 4 weeks.
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The 3RM Fighter Pullup Program. Here is how the program applies to those who currently max at three pullups. The below is also excellent for anyone whose goal is pure strength rather than reps; just hang a kettlebell or a barbell plate on your waist to bring the reps down to three. Day 1 3, 2, 1, 1. Day 2 3, 2, 1, 1. See more Day 1 5, 4, 3, 2, 1 Day 2 5, 4, 3, 2, 2 Day 3 5, 4, 3, 3, 2 Day 4 5, 4, 4, 3, 2 Day 5 5, 5, 4, 3, 2 Day 6 Off Day 7 6, 5, 4, 3, 2 Day 8 6, 5, 4, 3, 3 Day 9 6, 5, 4, 4, 3 Day 10 6, 5, 5, 4, 3 Day 11 6, 6, 5, 4, 3 Day 12 Off Day 13 7, 6, 5, 4, 3 Day 14 7, 6, 5, 4, 4 Day … See more Here is how the program applies to those who currently max at three pullups. The below is also excellent for anyone whose goal is pure strength rather than reps; just hang a kettlebell or a barbell plate on your waist to bring the reps … See more A stud with a 25-pullup max would do it slightly differently: Day 1 25RMx20, 16, 12, 8, 4 Day 2 25RMx20, 16, 12, 8, 8 Day 3 25RMx20, 16, 12, 12, 8 Day 4 25RMx20, 16, 16, 12, 8 Day 5 25RMx20, 20, 16, 12, 8 Day 6 Off Day 7 25RMx22, … See more For a fighter capable of fifteen pullups the routine would look like this: Day 1 15RMx12, 10, 8, 6, 4 Day 2 15RMx12, 10, 8, 6, 6 Day 3 15RMx12, 10, 8, 8, 6 Day 4 15RMx12, 10, 10, 8, 6 Day 5 15RMx12, 12, 10, 8, 6 Day 6 Off Day … See more WebApr 21, 2024 · 8 Weeks to your First Pull-Up. € 9,99. Here’s a pull-up training program, that should help you get your first Pull Up in 8 Weeks. 3 days per week/total of 8 Weeks. 15-20 minutes of work per day. simple to follow and with included progressions. no fancy, unnecessary stuff you don’t really need. you can do everything at home with a Pull-Up ...
WebOct 26, 2010 · Category #3: The "I sorta suck" program. Target Audience: 5+ pull-Ups; Frequency: 3 times a week with one day of rest in between each day; Day 1. Pull-Up 4 x 4, 4, 3, 3 reps. Rest as much as necessary, begin the workout with this protocol. Day 2. Weighted Pull-Up w/10 lbs 4 x 2 reps, followed by 3 negatives.
WebPavel Tsatsouline, Chairman “Strong First, Inc.,” a School of Strength, ... popular and effective pull-up programs—Recon Ron and The Armstrong Method—do not include instructions for WebAug 2, 2024 · Keep your elbows tucked as you squeeze your shoulder blades together and pull the weights to the sides of your torso. Lower the weights back to the starting position, and repeat. Do three sets of 10 reps. How to do the scapular pull-up: Assume the same starting position as a classic pull-up.
Web16 Likes, 1 Comments - Doula Germany CB classes (@doulajohanna) on Instagram: "I am part of an incredible program right now called the Mama Mastermind led by the ...
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