This is a 2 week progressive workout plan that will improve your pull ups. If you can even do one pull up these set of workouts are for you. This is the first of a 3 part series designed to get you performing your very first pull up in a month! It is also perfect for people looking to improve the number of reps they can perform.
DAY ONE – 5 REPS
This week you will be performing negative reps. You will need a step so you can pull yourself up to the top of the pull up bar with ease. You will start at the top and then slowly lower yourself down to the bottom for a 3 to 5 second count. (I recommend 5 counts down for best results)
Always perform a good warm up which will consist of mobility moves, dynamic foam rolling and activating your upper and mid back muscles (the lats, traps and rhomboids) as well as activating the shoulders and core.
First lets go over the proper form you must maintain. This is extremely important because you want to be engaging the muscles that need targeting in order to get stronger. Start by getting yourself to the top of the bar using the step. Your hands with be slightly wider than shoulder width distance apart but not much. Your chin should be above the bar, shoulders pulled down and away from the ears and elbows rotating inwards (instead of flaring out). Pulling your elbows inwards will help you squeeze the sides of your back activating those lats.
Now you are in the correct position you will slowly lower yourself down and repeat the above steps for 5 reps in total. Once you have performed 5 reps. REST for 2 minutes.
DAY TWO – REST, STRETCH & FOAM ROLL
DAY THREE – 6 REPS
DAY FOUR & FIVE – REST, STRETCH & FOAM ROLL
DAY SIX – 7 REPS
DAY SEVEN – REST, STRETCH & FOAM ROLL
DAY EIGHT – 8 REPS
DAY NINE & TEN – REST, STRETCH & FOAM ROLL
DAY ELEVEN – 9 REPS
DAY TWELVE -REST, STRETCH & FOAM ROLL
DAY THIRTEEN – 10 REPS.
After you have completed the first phase, rest for 2 days and move onto phase 2 of my pull up challenge.