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Sarah HerseSarah Herse
/The Pull-Up Program

W6/D1

5.0|30Β min
Strength
Upper Body
Bodybuilding
Functional
All Levels
A. Warm-up x 2 Sets A1. Plank jacks x 10 reps A3. Scap pull-ups x 5 reps A4. Single dumbbell bent over row (using both hands) x 10 reps A5. Single dumbbell bent over row iso hold x 10 seconds B. 1 Set B1. Chin-up: first test and see if you can do any unassisted and try for max reps *If you can do 3 or more, then do part C without a band C. 4 Sets C1. Band assisted chin-up x 3-6 reps (stopping 1 rep shy of failure) *Find a band where you can get no more than 7 reps; use as light of a band as possible *Rest 45-60 seconds between sets D. 4 Sets D1. Banded pullover x 15 reps D2. Seated banded lat pulldown x 15 reps *Rest 40 seconds between sets E. Core x 3 Sets E1. Low plank pike ups x 10 reps E2. Low plank hold x 30 seconds *Rest 1 minute between sets

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