PULL WORKOUT - BASEBLOCKS DIGITAL

Workout overview

	Sets	Rest
1. Tuck lever hold	3	2 min
2. L-sit chin-ups	3	2 min
3. Rows	3	2 min
4. Scap pull-ups	3	2 min

Warm-up (5 min)

1. Wrist circles	10 each direction
2. Elbow circles	10 each direction
3. Shoulder circles	10 each direction
4. Scapula rows	10 reps
5. Scapula pull-ups	10 reps
6. Bent-leg rows	10 reps

1. Tuck lever hold: 15 sec for 3sets. Rest 2 min between sets.

Note: Overload the exercise by increasing the difficulty of the lever shape

2. L-sit chin-ups: 3 sets with 2 min rest

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
5	6	7	8	9	10

3. Rows: 3 sets with 2 min rest

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
8	9	10	11	12	12

4. Scap pull-ups: 10 reps for 3sets. Rest 2min between sets.

Note: There is no weekly overload for this exercise

Cool down

Shoulder flexion
Straddle and side bend

1 min
1 min

Shoulder flexion

Straddle and side bend

About Me

Simon Ata

Simon Ata (aka Simonster) is a world leader in bodyweight training. Starting gymnastics at an early age, he became passionate about mastering control of the body and immersed himself in the world of bodyweight strength training. Attaining a Bachelor of Physiotherapy degree alongside personal training qualifications, furthered his understanding of the body from an academic side and accelerated his training methods and skill.