Pull Ups

October 14, 2009 by Joe Gigantino

Today, we are featuring pulls ups in our Free upper body workout routine. Pull ups are one of the most commonly overlooked exercises but crucial in building upper body strength. Pull ups engage upper body muscles; shoulders, back, biceps, triceps and back.

To do a proper pull up; overhand grab the bar and pull up until neck reaches height of hands.

Warm up: 10 minute jump rope, 30 second plank (repeat once)

Workout:

- 1. Pull Ups 3-3-3-3-3-3 (6 sets of 3)

Advanced = max weighted pull ups
Beginners = use band for assistance

- 2. Advanced = Take your heaviest set (with the weight) multiply that by 50% now do pull ups with that weight for a total of 50 reps for time, take short breaks as needed and post your time!

Bodybuilder Example: if max set is 80 lbs do 40 lbs weighted pull ups
Athelete Example: if max set is 40 lbs do 20 lbs weighted pull ups
Intermediate Example: 50 reps no weight
Beginners Example: 50 reps with knee band

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