7 Weeks to 50 Pull-Ups: Strengthen and Sculpt Your Arms, Shoulders, Back, and Abs by Training to Do 50 Consecutive Pull-Ups PDF
Preview 7 Weeks to 50 Pull-Ups: Strengthen and Sculpt Your Arms, Shoulders, Back, and Abs by Training to Do 50 Consecutive Pull-Ups
Table of Contents Title Page Dedication PART I: OVERVIEW Introduction How Pull-Ups Changed My Life About the Book What Is a Pull-Up? The Muscles behind the Movement Why Pull-Ups? Pull-Ups in the Military Frequently Asked Questions Before You Begin Warming Up and Stretching Avoiding Injuries 12 Tips for Success Initial Test PART II: THE PROGRAMS The 50 Pull-Ups Program Grips and Hand Positions Reading the workout charts 7-Week Program: Phase I Phase I Test 7-Week Program: Phase II Fifty Pull-Up Test PART III: BEYOND 50 PULL-UPS Maintaining Your Physique with Pull-Ups Advanced Pull-Ups 5-Up, 5-Down Pull-ups Side-to-Side Pull-Up Mixed-Grip Pull-Up Mixed-Grip “Commando” Pull-Up Neutral-Grip Pull-Up with Leg Raise Towel Pull-Up Weighted Pull-Up Hanging Leg Raise 90°-Arm Hang with Leg Raise APPENDIX Index Acknowledgements About the Author Copyright Page This book is dedicated to my wonderful wife Kristen, who has put up with all my crazy training and events over the years. Without her support, my fitness lifestyle would never be possible. PART I: OVERVIEW Introduction We all want to be lean, fit and healthy, right? But how can you choose the workout plan that will yield the best results in the least amount of time? The hardest part of exercise may not even be the workout—it may be finding the time to stick with your new routine.
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