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Pull Day: Pull-Up Power

Build a strong, wide back and powerful arms with this pull-up focused calisthenics session. You'll hit every angle of your pull muscles to develop real strength and lasting endurance.

loadedfrenchfry

Created by

loadedfrenchfry

Workout Breakdown

warm-up

1

Dead Hang

3 sets × 20s, 20s, 20s

2

Band Pull Apart

2 sets × 15 reps, 15 reps

3

Cat-Cow

2 sets × 10 reps, 10 reps

4

Reverse Snow Angel

2 sets × 10 reps, 10 reps

Main workout

Pullup Progression

Progressive exercise

2

Pull-Up (Wide-Grip Behind The Neck)

4 sets × 6 reps, 6 reps, 6 reps, 6 reps

Pullup Progression

Progressive exercise

Pullup Progression

Progressive exercise

3 circuits
1

Ring Row

1 set × 12 reps

2

Superman Hold

1 set × 30s

Pullup Progression

Progressive exercise

cool down

1

Child's Pose

1 set × 45s

2

Shoulder Stretch (Cross-Body)

2 sets × 30s, 30s

3

Chest Doorway Stretch

2 sets × 30s, 30s

4

Cat-Cow

1 set × 10 reps

Pull Day: Pull-Up Power - Bodyweight Fitness | Bodyweight Fitness