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Week 6
"We will either find a way, or make one. "
- Hannibal
|
Day 1
Rest 120 seconds between each set (longer if required) |
|||
|---|---|---|---|
| 9-11 pull-ups | 12-14 pull-ups | 15+ pull-ups | |
| Set 1&2 | 5 | 6 | 7 |
| Set 3&4 | 6 | 7 | 8 |
| Set 5 | 7 | 8 | 9 |
| Set 6 | 8 | 9 | 10 |
| Set 7 | 9 | 11 | 12 |
|
Day 2
Rest 90 seconds between each set (longer if required) |
|||
| 9-11 pull-ups | 12-14 pull-ups | 15+ pull-ups | |
| Set 1 | 8 | 10 | 11 |
| Set 2 | 9 | 11 | 12 |
| Set 3 | 10 | 12 | 13 |
| Set 4 | 11 | 13 | 14 |
| Set 5 | 12 | 14 | 15 |
|
Day 3
Rest 120 seconds between each set (longer if required) |
|||
| 9-11 pull-ups | 12-14 pull-ups | 15+ pull-ups | |
| Set 1 | 13 | 14 | 15 |
| Set 2 | 11 | 12 | 13 |
| Set 3 | 9 | 11 | 12 |
| Set 4 | 7 | 9 | 10 |
| Set 5 | max | max | max |
After week 6 you're ready for the final test. Take two days off. Eat well and remember to drink water. Now you should be able to do 20 pull-ups. If you couldn't, don't give up. Start again from week 5 with your new test result.
Found this article that helps to improve pullups
LOL wow guys if u cant do 10+11+12+13+14+15 then you chose the wrong column so choose a different one and start over dont kid urself into thinking u can do column 3 when u can only do column 2 it doesnt work that way, so stop complaining because of ur own stupidity
You are all idiots. Shut up and leave the working out to real people. Oh and by the way if this work out plan doesn't work for you then you probably really are an idiot!!!
progsessive sets are stupid. I would like to know if someone have pulled example 11+12+13+14+15 with 90s breaks. I couldn't.
I was under the impression he said 120s rests?
let me put it straight for you, your an idiot.
let me put it straight for you, "you're" an idiot.
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