Arm Complex: Pull Up/Swiss Bar…

Two Sets of:

Swiss Bar Press - 128lbs

Close x8

Wider x8

Even Wider x8

Close x6

*Bar weighs 38lbs

Two Sets of:

Pull Ups x8

Close Grip Pull Ups x8

Wide Grip Chin Up x8

Hammer Grip Chin Up x6

60 Pull/Chin Ups & 60 CG Presses 

Cash Out: 

Rope Pushdowns - 3x8 @ 100lbs

Rope Hammer Curls - 3x8 @ 100l s

AVG HR - 121 BPM

MAX HR - 154 BPM

The Gymnast Pull-Up Routine

Here's how it works:

• Do pronated (hands facing away from you), shoulder-width pull-ups. Stop 2-3 reps short of failure. Rest 10 seconds.
• After the 10 seconds of rest, move your hands in (4-6 inches apart) and perform pronated, close-grip pull-ups. Again, stop a couple of reps shy of failure. Rest 10 seconds.
• Now switch your hands into a supinated position (hands facing you) and use a shoulder-width grip. Stop just short of failure and rest 10 seconds.
• Finally, move to the close-grip supinated position and perform reps to just short of failure.
• Rest 3 minutes and do the whole cycle again.
• After 4 weeks, perform the full cycle 3 times.