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Inclined Pull-ups
Stage 3
Level 4 (C)
Day | Level 4 |
|---|---|
Day 1 | Inclined pull ups: 3 sets of 15-22 reps, Dead hang: 3 sets of 25-30s, Plank: 3 sets of 35-40s |
Day 2 | Rest or light cardio |
Day 3 | Inclined pull ups: 3 sets of 15-22 reps, Dead hang: 3 sets of 25-30s, Plank: 3 sets of 35-40s |
Day 4 | Rest or light cardio |
Day 5 | Inclined pull ups: 3 sets of 15-22 reps, Negative pull-ups: 3 sets of 3-4 reps, Plank: 3 sets of 35-40s |
Day 6 | Rest or light cardio |
Day 7 | Inclined pull ups: 3 sets of 15-22 reps,
Dead hang: 3 sets of 25-30s, Plank: 3 sets of 35-40s |
Level 5 (>C)
Day | Level 5 |
|---|---|
Day 1 | Inclined pull ups: 3 sets of >20 reps, Dead hang: 3 sets of >30s, Plank: 3 sets of >40s |
Day 2 | Rest or light cardio |
Day 3 | Inclined pull ups: 3 sets of >20 reps, Negative pull ups: 3 sets of >5 reps, Plank: 3 sets of >40s |
Day 4 | Rest or light cardio |
Day 5 | Inclined pull ups: 3 sets of >20 reps, Dead Hang: 3 sets of >30s Plank: 3 sets of >40s |
Day 6 | Rest or light cardio |
Day 7 | Inclined pull ups: 3 sets of >20 reps, Negative pull ups: 3 sets of >5 reps, Plank: 3 sets of >40s |
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