Any physical exercise is subject to every healthy person in the presence of a compiled program. The following 5-day program, Monday through Friday, will allow you to strengthen your muscles and increase the number of pull-ups to the desired result. Consistency and patience are what is needed to complete this program.
It is necessary
Wide crossbar
Instructions
Step 1
Each morning you should start with 3 sets of push-ups, the maximum number of times in each set. Attention: 5-10 minutes of rest after each set.
Step 2
Monday. Perform 5 sets of pull-ups (standard grip) as many times as possible in each set. Attention: 90 seconds rest after each set.
Step 3
Tuesday. Pyramid. Perform pull-ups (standard grip) in the first approach 1 time, the second 2 times, the third 3 times, etc. When you reach a point where you are not able to perform the required number of pull-ups for your approach, then take a break for 10 seconds and do the maximum number of times you can. Attention: 10 seconds rest after each set.
Step 4
Wednesday. Choose the number of pull-ups that will allow you to complete 9 sets (no more, no less). 3 sets of pull-ups (standard grip), 3 sets (narrow grip), 3 sets (wide grip). Attention: 60 seconds rest after each set.
Step 5
Thursday. The same exercise as Wednesday. If you still do more than 9 sets, then add 1 pull-ups to each set so that the number of sets is exactly 9. Attention: 60 seconds of rest after each set.
Step 6
Friday. Repeat the exercise on the day that seemed most difficult to you.
