The Home Workout Plan: How to Master Pull-Ups in 30 Days 9781539371267, 1539371263

Table of contents :
Introduction
Pull - up Progression 1 : Inverted Rows
Pull - up Progression 2 : Pull - Up Negatives
Pull - up Progression 3 : Pull - Ups
Get A Grip : Variety is the Spice of Life
Pull - up Variation 1 : Wide Grip
Pull - up Variation 2 : Close Grip
Pull - up Variation 3 : Underhand Grip
Pull - up Variation 4 : Mixed Grip
The Home Workout Plan – How to Master Pull - ups in 30 Days
My Thanks , Let’s Connect !
About the Author
Fitness Insiders

Citation preview

The Home Workout Plan How to Master Pull-Ups in 30 Days By Dale L. Roberts ©2016

Disclaimer This book proposes a program of exercise and nutrition recommendations. However, all readers should consult a qualified medical professional before starting this or any other health & fitness program. As with any exercise or diet program, if you experience any discomfort, pain or duress of any sort, stop immediately and consult your physician. The creators, producers, participants, advertisers and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice herein. Any equipment or workout area used should be thoroughly inspected in advance as free of danger, flaw or compromise and the user assumes all responsibility when performing any movements contained in this book and waives the equipment manufacturer, makers, and distributors of the equipment of all liabilities.

Get Your First Pull-Up or Chin-Up… In this 30-Day Progression! What if you could get a workout program customized to fit your needs? Imagine having a plan designed specifically to help you in doing pull-ups. Look no further in the Home Workout Plan: How to Master Pull-Ups in 30 Days. In this short fitness guide, you’ll get: A reliable and customizable 30-day workout plan Pull-ups ideal for most anyone including beginners Brief and straightforward instructions of each exercise 3 simple pull-up exercises with 4 different variations each Pictures with exercise demonstrations, so it’s less confusing Helpful guidelines and tips to get the most from your workouts And, much more! Get this workout routine perfect for finally hitting your best personal records in pullups.

Read it now!

Table of Contents Introduction Pull-up Progression 1: Inverted Rows Pull-up Progression 2: Pull-Up Negatives Pull-up Progression 3: Pull-Ups Get A Grip: Variety is the Spice of Life Pull-up Variation 1: Wide Grip Pull-up Variation 2: Close Grip Pull-up Variation 3: Underhand Grip Pull-up Variation 4: Mixed Grip The Home Workout Plan – How to Master Pull-ups in 30 Days My Thanks, Let’s Connect! About the Author

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Introduction The fitness industry is full of contradicting theories and confusing dualities. No wonder most people who want to get into great shape become discouraged quickly. Trying to climb the mountain of information with little more than a few ideas is like trying to scale Mount Everest with only a pickax while wearing a light layer of clothing. Sure, you may climb to great heights, but how far can you truly go with only a few tools and a bit of determination? “Start by doing what is necessary; then do what’s possible; and suddenly you are doing the impossible.” -Lao Tzu I present to you the second short read in my series of eight books on how to master exercise in 30 days. In the first book, we learned How to Master the Push-Up in 30 Days. The second book in the series, How to Master Pull-Ups in 30 Days is a companion manual to the first release. I highly encourage you try to combine the two books together for an amazing upper body workout. Rest assured though, How to Master Pull-Ups in 30 Days is a great standalone book and you can use it with most any fitness programs regardless of your goals. Pull-ups help build strength and muscle in the arms, back and core. For excellent results, stick with the workout plan featured at the end of this book. You’ll be amazed with proper nutrition and these exercises, you’ll be looking and feeling good in no time! In this book, you’ll start with the most basic type of pull-up, and then increase difficulty each chapter. This way you enjoy each exercise from start to finish and challenge yourself in new and interesting ways. If an exercise is too basic, then perform many repetitions of it. However, if the exercise is a challenge, continue to use it in your fitness routine until you have mastered it. If the exercise is just right, then test your ability in the next progression. A few guidelines to remember when doing the exercise: 1. Breathe out as you pull up, breathe in as you come down. 2. Never sacrifice proper exercise form as instructed or as seen in the pictures.

3. When in doubt, try it out. You may surprise yourself on what you can do. 4. If you can do it, then prove it. I’m a big proponent for high repetition exercises. Try 50 repetitions and if you are successful, please share it! You will know when you are ready to move forward if you can easily do an exercise 15-30 times, but have difficulty completing the next progression in the series. Most everyone could use pull-ups to build a solid foundation in their fitness. So, don’t hold back and get to it right away.

Pull-up Progression 1: Inverted Rows

Get below a sturdy bar. Or use a Smith Machine and set the bar at hip height. Get underneath the bar and position it below armpit level. Keep your knees bent and feet flat on the floor. Tighten your midsection and forcefully breathe out as you pull your chest up to the bar. Pause, then breathe in as you slowly open your elbows and return to the ground. Pull up for a 3-count, pause, then release downward for a 3-count.

Pull-up Progression 2: Pull-Up Negatives

Stand below your equipment, reach up, and grab the bar with both hands. Give yourself a small boost by gently hopping up so your chest meets the bar. Keep your hips straight, bend your knees back 90° and cross your ankles over each other. Keep your chin up and pause once your chest meets the bar. Breathe in as you slowly lower your body to descend. Stop once your arms are extended. Extend your legs back to the floor and stand up.

Pull-up Progression 3: Pull-Ups

Stand below your equipment, reach up, and grab the bar with both hands. Raise your legs, keep your hips straight, bend your knees back 90° and cross your ankles. Breathe out as you pull your chest up to the bar. Keep your chin up and pause once your chest meets the bar. Breathe in as you slowly lower your body to descend. Stop once your arms are extended. Pull up for a 3-count, pause, then release downward for a 3-count.

Get A Grip: Variety is the Spice of Life All exercises can be tweaked by simply changing your handpositioning. Try these four different grips with the three primary pull-up exercises for more results and a greater challenge. You may find some grips will better suit your abilities and others will be more difficult for you. Try to master the standard pull-ups before experimenting with the various hand positions. Good luck!

Pull-up Variation 1: Wide Grip

Grab the bar with your hands separated far apart. The wide grip emphasizes more upper- to mid-back development. This variation is more taxing since it requires the larger back muscles.

Pull-up Variation 2: Close Grip

Grab the pull-up bar with your hands close together. You will more directly affect your biceps (upper front of arm) while still emphasizing great back and core development.

Pull-up Variation 3: Underhand Grip

Grasp the pull-up bar with your palms faced toward you. This grip builds more forearm strength and even improves grip strength. Be careful with the underhand grip since it may be too difficult if you aren't quite conditioned for this type of grip. You may find some discomfort or even cramping in your forearms if you aren’t quite ready for this grip. Try an underhand grip with inverted rows before pull-ups.

Pull-up Variation 4: Mixed Grip

Mixed grip is when you use one underhand and one overhand grip. A great way to use mixed grips is to have the bar perpendicular to your body, directly overhead. Grasp the bar in a mixed grip position, pop up from the ground, and bend your knees while keeping your hips straight. Tighten your midsection and forcefully breathe out as you pull one shoulder to the bar while collapsing your elbows. Pause, then slowly release down as you breathe in. Into the next repetition, pull up to the opposite shoulder. Alternate the repetitions between your shoulders. This movement, much like the close grip pull-up is great in upper arm/bicep development.

The Home Workout Plan – How to Master Pull-ups in 30 Days Choose the pull-up variation best suited to your abilities. If you find a certain pull-up to be challenging, then choose that variation for the entire 30 days. You’ll alternate days on and off. Do as many push-ups as you can without stopping and rest for 2 minutes between 4 sets. Only do as much as your body will allow and do not sacrifice form to beat a personal record. Once you get through the entire 30 days, try to perform the maximum number of pull-ups for one set to test your ability. Good luck! Week Sun.

Mon.

Tues. Wed. Thu. Fri. Sat.

1

W

X

W

X

W

X

W

2

X

W

X

W

X

W

X

3

W

X

W

X

W

X

W

4

X

W

X

W

X

W

X

5

X

FINAL

W = Pull-up workout; X = day off Once you make it through the first 30 days, then try the same routine with 30 seconds of less rest time between sets. Duplicate the routine for the second 30 days, and then remove an additional 30 seconds of rest time in the following 30 days. This program will get you through at least 90 days. Once you can crank out 50-100 pull-ups without rest, then you have certainly mastered pull-ups.

My Thanks, Let’s Connect! Hey, thanks for purchasing my book. It means the world to me that you spent your hard-earned money and time in reading my book. I take a lot of pride in my writing, and I certainly hope you sensed that. However, I have a huge issue I hope you could help solve. You see, I don’t have a large publishing house pushing my content onto the market, in libraries or bookstores. Independent self-publishers and authors like myself rely a lot on social proof to get more valuable content published. Without some kind of third party credibility, a lot of readers would pass on the opportunity to learn the same things you have within this book. So, could you do me the biggest of small favors? Could you leave a 100% honest review on this book at Amazon.com (CLICK HERE)? Post your open and honest thoughts on the book. It’ll help me improve my future releases and assist other readers in making an informed purchase. In the event you have questions, concerns, complaints, or compliments, please feel free to contact me at any of the following: My blog at DaleLRoberts.com My preferred social media at Facebook.com/AuthorDaleRoberts My second favorite social media at Twitter.com/PTDaleRoberts Or, just hit me up at [email protected]. Thanks, again, and I look forward to connecting with you! -Dale

About the Author

I'm Dale, a high-energy personal trainer and #1 bestselling fitness author. Today I'm in great shape, but it hasn't always been that way. I loved to read, write, and play video games, yet secretly wished to be bigger, stronger, and leaner. Then, I discovered pro-wrestling and fell in love with the sport. The good-guy versus bad-guy stories told in the ring reminded me of superhero comics from childhood. I became motivated to push myself—to be just like those superheroes. So, I immersed myself in health and fitness information and learned to build muscle, burn fat, and develop strength. Eventually, I lived my dream of becoming a pro-wrestler and experienced some of the greatest moments in my life. I want to share my journey—my knowledge and passion for health and fitness—and hope to inspire others into becoming the superhero they've always dreamed of being. Are you ready to become a fit and healthy superhero? Join me as I continue my journey.

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The Home Workout Plan: How to Master Pull-Ups in 30 Days All rights reserved October 5, 2016 Copyright ©2016 One Jacked Monkey, LLC [email protected] All photos courtesy of Kelli Rae Roberts ISBN-13: 978-1539371267 ISBN-10: 1539371263 No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without the permission in writing from One Jacked Monkey, LLC.