By Brett Stewart
ARE you prepared FOR the last word power problem?
Follow the 7-week software during this booklet and you’ll vastly elevate your energy, muscle tone and total health to such an severe that you’ll be capable of do 10, 20 or perhaps an awesome 50 consecutive pull-ups!
Offering numerous field-tested, daily plans, this ebook has whatever for everybody: from novices embarking on a brand new exercise session routine to athletes trying to extend their strength-training options.
Packed with transparent charts and necessary pictures, 7 Weeks to 50 Pull-Ups tells you every little thing you must learn about the last word strength-building workout and includes:
directions on the right way to do an ideal pull-up
Easy-to-follow innovative education programs
difficult pull-up variations
Read Online or Download 7 Weeks to 50 Pull-Ups: Strengthen and Sculpt Your Arms, Shoulders, Back, and Abs by Training to Do 50 Consecutive Pull-Ups PDF
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Additional resources for 7 Weeks to 50 Pull-Ups: Strengthen and Sculpt Your Arms, Shoulders, Back, and Abs by Training to Do 50 Consecutive Pull-Ups
MOVE: Squeeze your lats to initiate the movement, pulling the bar down in a smooth motion to nearly touch your upper chest. Hold the peak contraction for a moment, then slowly return the bar all the way up to get a good stretch through the working muscles. Don’t rock back and forth as you rep — stay nearly upright throughout. B ONE-ARM DUMBBELL ROW START: Grasp a dumbbell in one hand and rest your free hand on a bench, keeping your chest slightly lifted as you bend forward from the hips, one foot just ahead of the other for balance.
See exercise description on page 35. B 101 WOs CHAP 3 8/14/07 4:40 PM Page 41 A B << CLOSE-GRIP PULLDOWN START: Attach a hammerstyle bar to a pulldown station and sit in the seat, grasping the handles so your palms face each other. MOVE: “I smoothly pull the weight down to my chest, keeping my back arched a little bit to make sure all the emphasis is on my lower lats,” Garrett says. “With this movement, like most back exercises, it’s not really about the weight but more about getting your form down, and squeezing and contracting.
A B >> UNILATERAL LEG EXTENSION START: Adjust the machine so your back and legs are fully supported. Hook both feet underneath the roller, but use only one at a time to lift the weight. MOVE: Inhale and slowly contract your working quad to lift the roller until your leg reaches full extension. Exhale and squeeze for one count at the top before slowly lowering to the start. Complete all reps on one leg before switching to the other. 56 1 0 1 WO R KO U T S 101 WOs CHAP 4 8/14/07 4:44 PM Page 57 B << BARBELL SQUAT A Also shown on pages 50 and 52, there’s a reason the squat keeps popping up in this chapter: It’s the single best leg exercise, and perhaps the single best overall exercise you can do.
7 Weeks to 50 Pull-Ups: Strengthen and Sculpt Your Arms, Shoulders, Back, and Abs by Training to Do 50 Consecutive Pull-Ups by Brett Stewart