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Plan na tydzień →Pull
Pull-Up · Chest-to-Bar Pull-Up · Muscle-up Negatives · Australian Ring Rows · Scapular Pull-Up · Dead Hang
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Workout Breakdown
1
Pull-Up
4 sets × 10-12 reps, 10-12 reps, 10-12 reps, 10-12 reps
2
Chest-to-Bar Pull-Up
3 sets × 3-5 reps, 3-5 reps, 3-5 reps
3
Muscle-up Negatives
3 sets × 3-5 reps, 3-5 reps, 3-5 reps
4
Australian Ring Rows
4 sets × 10-15 reps, 10-15 reps, 10-15 reps, 10-15 reps
5
Scapular Pull-Up
3 sets × 10 reps, 10 reps, 10 reps
6
Dead Hang
3 sets × 30-60s, 30-60s, 30-60s