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Pull-Up & Push-Up Strength

Get more pull-ups with a doorway bar: heavy sets of pull-ups and chin-ups, slow negatives, hard push-up variations and hanging leg raises, all in low reps with full rest.

11exercises
56min
26sets
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Training flow

Warm-up 3 exercises
Arm Circles
1 sets 30s Shoulders
rest 10s
Dead Hang
1 sets 20s Forearms
rest 15s
Scapular Pull-Up
1 sets 8 reps Traps
rest 15s
Main 6 exercises
Pull-Up
5 sets 3-5 reps Lats
rest 150s
Diamond Push-Up
4 sets 5-8 reps Triceps
rest 90s
Chin-Up
4 sets 4-6 reps Lats
rest 120s
Archer Push-Up
3 sets 4-6 reps Chest
rest 120s
Negative Pull-Up
2 sets 3-5 reps Lats
rest 90s
Hanging Leg Raise
3 sets 6-8 reps Abs
rest 75s
Cool-down 2 exercises
Standing Lat Stretch
1 sets 30s Lats
rest 10s
Doorway Chest Stretch
1 sets 30s Chest
rest 10s