EXACT WORKOUT I used to get over 20 pull ups 🚀 #calisthenics #pullups #pullworkout

20+ Pull-Ups at 200lbs: NO BS Workout Plan 🚀

1. Quick 5-Minute Warm-Up
You could hang from a pull-up bar or do some light cardio. The goal is to make sure your shoulders and body feel warm and ready for the exercise ahead.

2. Weighted Pull-Ups: 5 Sets of 3 Reps (Rest: 2-3 Minutes)
This workout is designed to maximize strength, not just muscle size. Perform 5 sets of 3 reps with weighted pull-ups, taking a 2-3 minute rest between each set. If you manage to complete all 5 sets without missing a rep, add an extra 5lbs to your weight for the next session.

3. Underhand Barbell Rows: 3-4 Sets of 8 Reps (Rest: 1 Minute)
The barbell row complements the pull-up by targeting horizontal pulling muscles. The underhand grip focuses on the lower back and offers a satisfying muscle engagement. Take a minute of rest between each set.

4. Single-Arm Lat Pulldown: 3-4 Sets of 12 Reps (Rest: 1 Minute)
While the weighted pull-up focuses on raw power, single-arm lat pulldowns add a bodybuilding aspect to your workout, aiming for muscle balance and lat growth. Pro tip: Extend and stretch your back during the exercise to stimulate muscle growth.

5. T-Raise: 3 Sets of 8 Reps (Weight Limit: 10% of Body Weight)
This exercise strengthens the muscles right above the lower back, offering stability and improved posture. Make sure not to exceed 10% of your body weight for this exercise.

6. Pullover: 3 Sets of 8 Reps (Weight Limit: 25% of Body Weight)- go light
The pullover provides a counterbalance to the exercises you‘ve just done and offers a fantastic stretch for your back muscles.

7. HIIT Cardio: 3 Minutes Minimum (15 Seconds Hard, 15 Seconds Easy)
Choose any cardio exercise—running, rowing, etc.—and follow a high-intensity interval training (HIIT) approach. A 3-minute session consisting of 15 seconds of hard effort followed by 15 seconds of lighter activity is a good start.

I did this pull workout twice a week along with 2 push workouts. Make sure to adjust the volume and listen to your body. If you feel off, do 5 sets of pull ups and call it a day. Just like how this workout targets different back muscles, longevity and balance is key in achieving high pull up numbers!

#20pullups #pullupsfordays #strengthtraining #pullstrength #armstrength #calisthenicstrength #calisthenics#pullups #pullup #pullupbar #pullupchallenge #pullupsworkout #pullupseveryday
#fitness #gymmotivation #calisthenicsworkout #calistennicworkouts #workout #workoutroutine

[ericjho]

20+ Pull-Ups at 200lbs: NO BS Workout Plan 🚀

1. Quick 5-Minute Warm-Up
You could hang from a pull-up bar or do some light cardio. The goal is to make sure your shoulders and body feel warm and ready for the exercise ahead.

2. Weighted Pull-Ups: 5 Sets of 3 Reps (Rest: 2-3 Minutes)
This workout is designed to maximize strength, not just muscle size. Perform 5 sets of 3 reps with weighted pull-ups, taking a 2-3 minute rest between each set. If you manage to complete all 5 sets without missing a rep, add an extra 5lbs to your weight for the next session.

3. Underhand Barbell Rows: 3-4 Sets of 8 Reps (Rest: 1 Minute)
The barbell row complements the pull-up by targeting horizontal pulling muscles. The underhand grip focuses on the lower back and offers a satisfying muscle engagement. Take a minute of rest between each set.

4. Single-Arm Lat Pulldown: 3-4 Sets of 12 Reps (Rest: 1 Minute)
While the weighted pull-up focuses on raw power, single-arm lat pulldowns add a bodybuilding aspect to your workout, aiming for muscle balance and lat growth. Pro tip: Extend and stretch your back during the exercise to stimulate muscle growth.

5. T-Raise: 3 Sets of 8 Reps (Weight Limit: 10% of Body Weight)
This exercise strengthens the muscles right above the lower back, offering stability and improved posture. Make sure not to exceed 10% of your body weight for this exercise.

6. Pullover: 3 Sets of 8 Reps (Weight Limit: 25% of Body Weight)- go light
The pullover provides a counterbalance to the exercises you‘ve just done and offers a fantastic stretch for your back muscles.

7. HIIT Cardio: 3 Minutes Minimum (15 Seconds Hard, 15 Seconds Easy)
Choose any cardio exercise—running, rowing, etc.—and follow a high-intensity interval training (HIIT) approach. A 3-minute session consisting of 15 seconds of hard effort followed by 15 seconds of lighter activity is a good start.

I did this pull workout twice a week along with 2 push workouts. Make sure to adjust the volume and listen to your body. If you feel off, do 5 sets of pull ups and call it a day. Just like how this workout targets different back muscles, longevity and balance is key in achieving high pull up numbers!

#pullups #calisthenics #weightedpullup #pullup #pullupsfordays #pullupchallenge #fitnessjourney

[ericjho]

#20pullups
#pullupsfordays #strengthtraining #pullstrength #armstrength #calisthenicstrength #calisthenics#pullups #pullup #pullupbar #pullupchallenge #pullupsworkout #pullupseveryday
#fitness #gymmotivation #calisthenicsworkout #calistennicworkouts #workout #workoutroutine