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 Double your Pull-ups - Try the Pull-up PUSH Workout!

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Fed X


Posts : 2379
Join date : 2011-07-14

PostSubject: Double your Pull-ups - Try the Pull-up PUSH Workout!    Sun Jun 24, 2012 10:51 am

Here is what you need to try for a two-week period:

Do your regular workout program, but for 10 straight days do an additional 25-75 pull-ups

If you can do less than 5 pull-ups – do 25 pull-ups for your daily plan below:

If you can do more than 5 pull-ups – do 50 pull-ups for your daily plan below:

If you can do more than 10 pullups – do 75 pullups for your daily plan below:

ODD DAYS: Supersets OR pyramids:

10 supersets:
repeat 10 times
pullups - max
pushups - 20
dips - 5-10
abs of choice - 30

pyramids: - see PT Pyramid article above

pullups - 1,2,3,4,5,6,7,6,5,4,3,2,1 - rest with
pushups - 2,4,6,8,10,12,14....2
abs of choice 5,10,15,20,25,30,35....5
alternating with NO rest from one exercise to the next


25- 50-75 pull-ups anyway you can throughout the day or in a single workout. Do small repetition sets until you reach 25- 50 pull-ups.

Rotate for the next ten days from odd day workout options and even day pull-up supplement, then take three-four days off from doing ANY pull-ups. Test on day 14-15 and let me know your results.

I am trying this for some female Marines at this time with the Flexed Arm Hang (FAH). If you want to try the same but applied to the FAH, here is what you do:

Do 25 or 50 or 75 seconds of FAH in as few sets as possible on ODD Days and add supersets of FAH for TEN sets of 15-30 seconds.

Good luck with the Pullup-Push Workout. Push yourself and you can quickly perform better on your pull-up test. You can fit this type of program into your present workout plan by just adding 25-50 pullups on your rest days so you do a ten-day routine of pull-ups.

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