Traditional pullups can be difficult, especially when trying
to maintain proper form. The Perfect Pullup brings the bar to you, thank to our
unique Swing Arm, allowing you to practice your form and build up your
strength. With this three week workout, you can increase your max reps and get
better at pullups as you go. For complete workout information, as well as
pictures for different types of pullups involved in the workout, refer to this chart.
Instructions:
1.
Determine your 1 Set Max and create a
personalized workout
2.
Review the Checklist below before each workout
for proper form and breathing
3.
Follow the schedule and Get Ripped!
Customize Your
Workout:
Create a customized workout using our 21-Day guide. Start
with a simple test – using your Perfect Pullup, perform as many Regular Pullups
as you can (using good form) without stopping. This is called a 1 Set Max. Use the Routine grid below
to find the number closest to your 1 Set
Max. This will give you the number of reps to follow for each type of
Pullup Set: Regular, Australian, and Standing Row. Once you’ve established your
1 Set Max, get started on the routine. Be sure to rest in between each set of
reps. Good luck!
Routine – 2 Minute
Drills
Max
|
Regular Pushup
|
Australian
|
Standing Row
|
0
|
0
|
1, 1, 1
|
2, 2, 2
|
1
|
1, 1, 1
|
2, 2, 2
|
4, 4, 4
|
3
|
3, 2, 1
|
3, 3, 3
|
5, 5, 5
|
5
|
5, 3, 2
|
8, 5, 2
|
10, 6, 4
|
10
|
10, 6, 4
|
15, 10, 8
|
20, 12, 8
|
15
|
15, 10, 5
|
20, 15, 10
|
25, 20, 15
|
20
|
20, 12, 8
|
25, 20, 15
|
35, 25, 20
|
25+
|
50 in 3 sets
|
75
|
100*
|
*If 2 minutes is not sufficient to complete the specified reps,
increase rest time as needed.
Checklist:
·
Head: Neutral
position – ears in line with shoulders and spine
·
Back: Straight,
in line with neck and hips
·
Abs: Contract
abs – pull navel towards spine
·
Legs:
o
Full Pullup: Legs bent as necessary
o
Australian/Standing: Straight legs, feet
hip-width apart
·
Pace: 1
count – 1 count
·
Breathing: We
all know it’s important, here’s how to do it right: get into a rhythm of
exhaling on the way up, inhaling on the way down
Week 1 Workout:
·
Day 1:
o
Test Your Max Set
o
1 Australian Set
o
1 Standing Row Set
·
Day 2: OFF
·
Day 3:
o
1 Regular Pullup Set
o
1 Australian Set
o
1 Standing Row Set
·
Day 4: OFF
·
Day 5:
o
1 Regular Pullup Set
o
1 Australian Set
o
1 Standing Row Set
·
Day 6: OFF
·
Day 7:
o
1 Regular Pullup Set
o
1 Australian Set
o
1 Standing Row Set
