Workout overview
| Exercise | Sets |
|---|---|
| 1. Lever pull-ups | 4 |
| 2. Lever holds | 4 |
| 3. One-arm chin-up negatives | 3 |
| 4. Lever raises | 4 |
| 5. L-sit chin-ups | 3 |
Equipment needed: pull-up bar
Warm-up
1. Tuck lever hold
4 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 15 secs | 16 secs | 17 secs | 18 secs | 19 secs | 20 secs |
| Week 1 | 15 secs |
|---|---|
| Week 2 | 16 secs |
| Week 3 | 17 secs |
| Week 4 | 18 secs |
| Week 5 | 19 secs |
| Week 6 | 20 secs |
2. Lever raises
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 4 reps | 4 reps | 5 reps | 5 reps | 6 reps | 6 reps |
| Week 1 | 4 reps |
|---|---|
| Week 2 | 4 reps |
| Week 3 | 5 reps |
| Week 4 | 5 reps |
| Week 5 | 6 reps |
| Week 6 | 6 reps |
3. Chin-ups or pull-ups
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 6 reps | 6 reps | 7 reps | 7 reps | 8 reps | 8 reps |
| Week 1 | 6 reps |
|---|---|
| Week 2 | 6 reps |
| Week 3 | 7 reps |
| Week 4 | 7 reps |
| Week 5 | 8 reps |
| Week 6 | 8 reps |
4. Rows
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 10 reps | 10 reps | 11 reps | 11 reps | 12 reps | 12 reps |
| Week 1 | 10 reps |
|---|---|
| Week 2 | 10 reps |
| Week 3 | 11 reps |
| Week 4 | 11 reps |
| Week 5 | 12 reps |
| Week 6 | 12 reps |
5. Chin-up hold
2 sets with 1 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| Max | Max | Max | Max | Max | Max |
| Week 1 | Max |
|---|---|
| Week 2 | Max |
| Week 3 | Max |
| Week 4 | Max |
| Week 5 | Max |
| Week 6 | Max |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Shoulder flexion | 30 secs |
| B. Forward fold | 1 min |
| C. Supine spinal rotation | 30 secs ea |
CONGRATULATIONS!
WORKOUT COMPLETE
