Love em or hate em, Pull Ups an awesome exercise with tons of different variations and ways to do them. If you can only do one or 20, you can do this workout. Even if you can’t do one full Pull Up unassisted you can still do this workout. This workout calls for 10 reps of Pull Ups in each set, if you can’t do 10 you can go to failure or do 10 assisted Pull Ups. Each set of Pull Ups is in a super set with another exercise. Make sure to complete 1a and 1b before resting. Complete all 3 sets before moving onto 2a and 2b. Make sure to select a weight that will challenge you for 8 reps on each exercise. Do not skip or cut short your rest times. Use them to recover and then push yourself during your lifting.
For some of us doing just 1 push up may be out of reach just yet. Don’t loose hope, keep training you’ll get there. If you can only do 1 or 2 pull ups, or maybe none here are a few ways you can still do this workout. 1) At the gym and have an assisted Pull Up machine? This will allow you to reduce the amount of body weight you are lifting making them easier. Just make sure not to make it too easy, you still want it to be a challenge. 2) Power Lifting bands/resistance bands can be looped over the Pull Up Bar to reduce your body weight. Power Lifting bands work better and are less likely to break as they are designed to hold more weight that and normal resistance band. You can loop the band over the bar and then stand or kneel on it. 3) Negative Pull Ups are another great way to strengthen all the muscles used during a Pull Up but do not require you to lift yourself to the top position. Get yourself up to the top of the Pull Up position anyway you can. You can jump up, used a chair, have a buddy help lift you, then you are going to lower yourself down as slow as possible. Make sure to go slow, you are trying to fight gravity so don’t let yourself drop down.
1a) Pull Ups: Complete 3 sets of up to 10 reps.
1b) Seat Cable Row: Complete 3 sets of 8 reps.
Rest 1 minute between sets.
2a) Chin Ups: Complete 3 sets of up to 10 reps.
2b) Lat Pull Down: Complete 3 sets of 8 reps.
Rest 1 minute between sets.
3a) Wide Grip Behind the Neck Pull Ups: Complete 3 sets of up to 10 reps.
3b) Supine Reverse Dumbbell Flye: Complete 3 sets of 8 reps.
Rest 1 minute between sets.
I hope you enjoyed the workout, and don’t forget to let us know how you did. Make sure to post to Facebook on Fitness Dojo and help motivate other to get up and get going! Keep the comments and post coming and we’ll keep the workouts coming.
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