I just finished the two week push up routine (I’m up to fifty push ups now, no big deal) and for those of you who liked that, I think you’ll really like this pull up workout. I love doing pull ups because they work a lot of different upper body and midsection muscle groups, and they are quick and easy. Similar to the push up workout, this routine requires that you do an insane amount of pull ups everyday for ten straight days. Then you take three days off and on the 14th day, you should have increased your pull up maximum by 50-100%. This workout is also a little more complicated because it incorporates push ups, dips, and an abs exercise (I like crunches) on every odd day. So here it is:
Odd Days:
Do either supersets of pull ups, pushups, dips, and an abs exercise of your choice or a pyramid of just pull ups, pushups, and abs. A Superset is simply performing one set of each exercise (i.e. pull ups) then doing one set of another exercise, then another, and another until you’ve done one set of each exercise once. Then you repeat this several times. Pyramids are a similar concept but you are increasing the number of repetitions you are doing for each exercise and then decreasing your reps to the number you began with. This might seem a little confusing at first but you’ll get the hang out it once you start doing them.
Supersets (total of 10 sets):
-Pull Ups- Burnout (do as many as you possibly can)
-Pushups- 20
-Dips- 5-10
-Abs of choice- 30
Do not rest between each exercise. You can rest after each set, but keep it short. And these numbers for reps are more like guidelines; don’t feel bad if you can’t do as many as it tells you to do. Just concentrate on form.
Pyramids
-Pull Ups- 1,2,3,4,5,6,7,6,5,4,3,2,1
-Push Ups-2,4,6,8,10,12,14,12,10,8,6,4,2
-Abs of choice- 5,10,15,20,25,30,35,30,25,20,15,10,5
So the first set, you do one pull up, then immediately get down and do two push ups, and then do five crunches or whatever abs exercise you choose. Then you should take no rest and go right into doing two pull ups, four push ups, and ten abs, and then continue until you work up to seven pull ups, fourteen push ups, and thirty five abs, then work yourself all the way back down. If you’d like, you can start with a pyramid that doesn’t go quite so high up in repetitions; just do what you’re comfortable with.
Even Days:
This is much simpler than the odd days; just do between 25-50 pull ups throughout the course of the day or in a single workout if you’d like. If you can’t do more than five pull ups right now, start with twenty five pulls up. If you can do more than five, try getting up to fifty pull ups.
Like the push up workout, remember not to do this workout for more than the 2 week period; you could hurt yourself if you overdo it. For proper techniques on pull ups, pushups, and dips, just click each.
Good work out