Pull-ups are a challenging body weight exercise that are performed by using almost every muscle in the upper body. Most people have a difficult time performing even 1 unassisted pull-up, so being able to do them can bring a great sense of satisfaction and empowerment.
Challenge yourself with the following workout for 4-6 weeks and you will be well on your way to mastering pull-ups!
Split:
Day1 Back
Day 2 Legs
Day 3 Chest/Abs/Pull-up exercises
Day 4 Rest
Day 5 Back/Shoulders
Day 6 Arms
Day 7 Rest
BACK TRAINING:
Perform this workout on Day 1 of your week. Go as heavy as you can while still using proper form.
Pull-Up Negatives 3 sets x 5 reps
Inverted Row 3 x Failure
Wide Grip Pulldown 3 sets x 10-12 reps
Reverse Grip Pulldown 3 x 10-12 reps
Bent over Barbell Row 4 sets x 10-12 reps
Straight Arm Cable Pulldown 3 sets x 15 reps
Perform this workout on Day 5 of your week before your shoulder training. Go as heavy as you can while still using proper form.
Band Assisted Pull-ups 3 sets x 8 reps
Pull-Up Negatives 3 sets x 5 reps
One-Arm Dumbbell Row 3 sets x 10-12 reps
Close-Neutral Grip Lat Pulldown 3 sets 10-12 reps
PULLUP SPECIFIC TRAINING:
Perform these exercises on Day 3 before you train Chest and Abs.
Inverted Row 3 x Failure
Pullup Negatives 3 sets x 5 reps
Check out this Facebook video for info on how to do the pull-up specific exercises.