The pull-up is known as the ultimate challenge – if you really want to test your total body strength and endurance, the pull up is the standard by which your fitness level is judged.
You can pretty much cheat your way though practically any exercise, but not pull-ups. You can either do them or you can’t.
Look, you aren’t really fit unless you are banging out a few rounds of pull-ups with ease.
But your body is NOT the only thing that changes with your mastery of the pull-up. Your sense of self-worth changes too.
Pull ups are empowering. If you can master the pull up, you’ve developed some mental toughness along the way. That mental toughness can be put to good use in all aspects of life from training to business to personal life.
As you know, the pull-up is no easy feat.
Imagine all the attention you’ll get while doing rep after rep of pull ups – from the gym staff, to the trainers, to the beginners getting back into shape, and even to those in single digit body fat – your pull-up prowess will not only draw their attention, but earn their respect and admiration as well – especially if you’re a woman.
You need a step-by-step guide to help anyone, even someone that can’t do a single pull up, improve his or her strength. You need a comprehensive program that addresses full body strength building.
Here’s a cool workout that will help a beginner get closer to an unassisted pull up:
1-Stick ups
- 10 reps
- No rest
2-Scapular retraction
- Do as many Reps as possible
- Rest for 30 seconds
3a-Assisted pull ups with controlled descent – 10 reps
- No rest
3b- Cable Row – 10 reps
- Rest for 30 seconds
- Repeat both exercises
4-DB row
- 10 reps
- Rest 30 seconds
- repeat
5-Hanging leg raises
- 10 reps
- Rest 30 seconds
- repeat
6-DB bicep curls
- 10 reps
- Rest 30 seconds
- repeat
7-Incline DB press
- 10 reps
- Rest 30 seconds
- Repeat
8a-Push ups – 10 reps
- No rest
8b- Plank Hold – 30 second hold
- Rest 30 seconds
- Repeat both exercise 2 more times (3 Sets Total)
9-DB front raise
- 10 reps
- Rest 30 seconds
- repeat
10-DB tricep over head press
- 10 reps
- Rest 30 seconds
- repeat
11-Barbell deadlift
- 10 reps
- Rest 30 seconds
- repeat
12-Barbell squat
- 10 reps
- Rest 30 seconds
- repeat
13a-Spider crawl – 10 reps per leg
- No rest
13b-Reverse Hip Lift – 10 reps per leg
- 30 rest
- Repeat Both exercises 2 more time (3 sets total)
Static Stretching
Good News!
I’ve been able to reach 1400 with my pull up program, but my goal is to reach 10000. I’ve made it easier than ever for you to grab my program:
- I’ve lowered the price to just $19.99 (but the price will double on Friday)
- I’ve added the Endurance Power Builder Program as a bonus to help you drop pounds
- I’ve added two other bonuses not currently available: Super Hero Challenge Workouts and Hardcore Challenge Workouts
- Aaand, I’ve added the long awaited Ab Challenge program
Here’s your chance, CLICK HERE before Friday, August 31st.