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</center><p>Now you should be able to dopull-ups. Here's the plan to get you there To learn a pull-up, do pull-up progressions: vertical pulling exercises on a bar using only your body weight, gravity, and a partner to train. Adding a fourth set and doing Eat well and remember to drink water. (Ditch the pull-up assist machines and bands!) pull-upsFree download as PDF File.pdf), Text File.txt) or read online for free. Start again from weekwith your new test resultOlli Sikstus, Inspired by the Hundred Push Ups PDF ← The Twenty Pullups Challenge SG. Ilka Helo was kind enough to provide the training program in PDF-format for easy printing. Download it from here 7 Weeks toPull-Ups is built on a flexible program that can benefit men and women alike. Scaling  To reachpullups in a single set, traintimes a week doing total pullup reps per workout in short sets with minutes of rest between. Major Armstrong developed this workout to prepare him to set a new world  This program is designed for newer athletes who cannot perform a strict pull-up or for athletes who can only perform a few () good reps before their mechanics fail. WeekPick the appropriate column depending on your initial test results DayRest The document provides a step-by-step progression for going fromtopull ups using simple bodyweight exercises like dead hangs, scapula shrugs, hanging knee raises, and  The Armstrong Pull-up Program. This program was developed by Major Charles Lewis Armstrong. It’s an easy-to-follow progressive training program designed to take you from your current fitness level to a level where you can complete as many aspull-ups in one workout If you're serious about building real upper-body strength, you owe it to yourself to work up tostrict, full-range-of-motion pull-ups. If you couldn't, don't give up.</p></translate>
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|Duration=929
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