Routine · HyperTraining
Your first pull-up
A step-by-step progression from hanging to your first full pull-up. Three times a week.
Exercises
- Dead hang3 × 30 s · 60 s rest
- Scapular pull-up3 × 8 · 60 s rest
- Negative pull-up (5 s down)3 × 5 · 90 s rest
- Assisted pull-up machine3 × 8 · 90 s rest
- Inverted row3 × 10 · 60 s rest
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