Web Reference: This 3 week workout will progressively overload your back, introduce you to variations of pull ups that will build not just your back and biceps but help you develop that sought after v-taper look as well. Dec 13, 2023 · Whether you're a beginner or a pull-up enthusiast, this three-day-per-week pull up program is designed to take you to the next level. Let's dive in and double that max of yours! 1. Weighted Pullup Use a small (4 to 8 kg/9 to 18 lb) weight attached to a belt. Do 5 sets of 5 reps. 2. Chin-Over-Bar Hold 20–30 seconds on, then rest 1 minute. Repeat twice. 3. Hanging L-sit Hold 20–30 seconds on, then rest 1 minute. Repeat twice.
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