The Pull Up
Grab your WORKOUT and let’s get started!
The Warm Up
Take 5-10 minutes to get your blood pumping (I like the rower if you have access to one), and then start with your LAT PULL DOWNS and SCAP PULL UPS to increase the mind/muscle connection.
The Workout
We start with PULL UPS first, because they typically take the most energy.
If you need them assisted, you can choose between an assisted pull up machine, band assist, partner assist, OR work on your negatives.
The MEATY Work
Your underhand grip lat pull downs, back rows, and super set of biceps moves are designed to help grow the muscle required to keep your pull ups steady and strong….PLUS they make you look really good 
Perform your underhand pull downs and single arm rows as straight sets.
Welcome to the GUN SHOW!
Your bicep work will be done as a super or tri set. This means that you will be performing all 3 exercises back to back with little to no rest in between. Take 60-90 seconds rest between sets.
Weight Selection
Your weight selection for this workout should enable you to finish ALL sets and ALL reps as prescribed.
The Cool Down and Next Steps
As always, make sure you take the time to cool down and stretch!
Looking for MORE?
You can find plenty of FREE WORKOUTS right here on the site.
If you’re seeking a beginner plan to help you build your foundational strength and incorporate heavier lifting into your regime, look no further than the 90 Day Total Transformation Program!
This program has every inch of your body completely covered.
You will amaze yourself with your results in 90 days!
Feeling like a more advanced program might be for you?
Check out all of our current programs HERE.
I’ll see you next week for RECOVERY! It’s the FINAL week of our strength series, so make sure you stick around!
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