7/25/2019 15 Pull Ups en 5 Semanas

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Beginner

If you are not able to do at least 1 full pull up, you can start with this routine. Take 1

minute rest between each set. More if needed.

Week number 1

2

3

4

5

Day 1 6x negatives

7x negatives

8x negatives

9x negatives

10x negatives

Day 2 2x 5 neg. pull ups

2x 6 neg. pull ups

2x 7 neg. pull ups

2x 8 neg. pull ups

2x 9 neg. pull ups

Day 3 3x 3 negatives

3x 4 negatives

3x 5 negatives

3x 6 negatives

3x 1 pull up

Intermediate

If you are able to do 2 full pull ups you can start adding repetitions until you reach 6 full

repetitions. You can use the following routine to do so. Take 1 minute rest between the

sets, more if needed.

Week number 1

7/25/2019 15 Pull Ups en 5 Semanas

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2

3

4

5

Day 1 2 pull ups, 8x negatives

3 pull ups, 9x negatives

4 pull ups, 10x negatives

5 pull ups, 12x negatives

4x 3 pull ups

Day 2 4x 1 pull ups

3x 2 pull ups 3x 3 pull ups

5x 2 pull ups

6x 2 pull ups

Day 3 2x 2 pull ups

2x 3 pull ups

3x 3 pull ups

2x 4 pull ups

6 pull ups, 14 negatives

Advanced

If you hae completed the two routines aboe or if you were already able to do 6 or

more pull ups, you can use this routine to build up the amount of repetitions to 1! pull

ups" Take 1 minute of rest between each set. More if needed.

Week number 1

2

3

4

5

Day 1 2x 5 pull ups

7/25/2019 15 Pull Ups en 5 Semanas

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2x 6 pull ups

2x 7 pull ups

2x 8 pull ups

2x 9 pull ups

Day 2 3x 4 pull ups

4x 4 pull ups

4x 5 pull ups

3x 6 pull ups

2x maximum pull ups

Day 3 8 pull ups

10 pull ups 12 pull ups

13 pull ups

15 pull ups

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2 pull ups 4M(M durante einte minutos

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misma banda de

7/25/2019 15 Pull Ups en 5 Semanas

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5 series mimas de pull ups 57!388 entre series

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i usted fuera capa/ de completar las 2 pull ups fcilmente

5 pull ups 4M(M de catorce minutos

si se repite d-a 1

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sets 5 ma de pull ups 57!388 entre series

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i usted fuera capa/ de completar los 5 pull ups hacer

9 pull ups 4M(M durante die/ minutos

:epita el primer d-a o el d-a 5 si es necesario

continuar con el patr;n hasta &ue son capaces de hacer < cada minuto en el

minuto durante ! minutos, a continuaci;n, utili/ar una banda ms clara y

empe/ar de nueo a las 2