Download 7 Weeks to 50 Pull-Ups: Strengthen and Sculpt Your Arms, by Brett Stewart PDF

By Brett Stewart

ISBN-10: 1569759219

ISBN-13: 9781569759219

ARE you prepared FOR the last word power problem?

Follow the 7-week software during this ebook and you’ll hugely raise your energy, muscle tone and total health to such an severe that you’ll be capable to do 10, 20 or perhaps an awesome 50 consecutive pull-ups!
Offering a number of field-tested, daily plans, this booklet has anything for everybody: from novices embarking on a brand new exercise session routine to athletes trying to extend their strength-training options.
Packed with transparent charts and precious pictures, 7 Weeks to 50 Pull-Ups tells you every thing you want to learn about the final word strength-building workout and includes:

• directions on tips on how to do an ideal pull-up
• Easy-to-follow innovative education programs
• tough pull-up variations

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Read Online or Download 7 Weeks to 50 Pull-Ups: Strengthen and Sculpt Your Arms, Shoulders, Back, and Abs by Training to Do 50 Consecutive Pull-Ups PDF

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Extra resources for 7 Weeks to 50 Pull-Ups: Strengthen and Sculpt Your Arms, Shoulders, Back, and Abs by Training to Do 50 Consecutive Pull-Ups

Example text

Your abdominals, glutes and hips (your core) should all be engaged, meaning you’re and hip pain. Actively engaging your core does two things: It acts to engage your core and prepare it for work (you want your core involved in the jumps, offering cushioning T HE JUMP 1 Lean slightly forward, with your weight approximately 80% on your forefoot. and thus reducing the risk of injury). It Engage your shoulders and abdomen (you want also increases the work of your core, thus a stable trunk). strengthening your core and further reducing the risk of injury.

Remember also to warm up before your workout and stretch afterward! See pages 84–92 for ideas. MON TUE WED THU FRI :30 Basic Jump (p60) 1:00 Basic Jump (p60) 1:00 Basic Jump (p60) :30 Rest :30 Rest :30 Rest :30 Skier Jump (p62) 1:00 Skier Jump (p62) 1:00 Skier Jump (p62) :30 Rest :30 Rest :30 Rest 1:30 Basic Jump (p60) 1:30 Basic Jump (p60) 2:00 Basic Jump (p60) :30 Rest :30 Rest :30 Rest 10 Wood Chops (p99) Rest 10 Side Hops (p95) Rest 12 Forward Jumps (p96) :30 Rest :30 Rest :30 Rest 1:30 Basic Jump (p60) 2:00 Basic Jump (p60) 2:30 Basic Jump (p60) :30 Rest :30 Rest :30 Rest 2:30 Basic Jump (p60) 3:00 Basic Jump (p60) 3:30 Basic Jump (p60) 10 Hip Raises (p100) 12 Bird Dogs (p101) 10 Reverse Crunches (p98) SAT SUN Rest Rest PREP P ROGRAM Prep 41 WEEK 3 Note: Rest and recovery are vital to the success of the programs and should be included as prescribed on the schedules.

MON TUE WED THU FRI 14 Hip Raises (p100) 16 Bird Dogs (p101) 16 Hip Raises (p100) 14 Bird Dogs (p101) 16 Supermans (p105) 16 Cobras (p99) 3:00 Ali Step Jump (p66) 3:00 Ali Step Jump (p66) 3:00 Ali Step Jump (p66) :30 Rest :30 Rest :30 Rest 2:30 Scissors Jump (p68) 3:00 Scissors Jump (p68) 3:00 Scissors Jump (p68) :30 Rest :30 Rest :30 Rest 2:30 Alt SingleLeg Jump (p70) 3:00 Alt SingleLeg Jump (p70) 3:00 Alt SingleLeg Jump (p70) :30 Rest Rest :30 Rest Rest :30 Rest :30 Single-Leg Hop (left) (p74) :45 Single-Leg Hop (left) (p74) 2:30 Scissors Jump (p68) :30 Rest :30 Rest :30 Rest :30 Single-Leg Hop (right) (p74) :45 Single-Leg Hop (right) (p74) 2:30 Scissors Jump (p68) :30 Rest :30 Rest :30 Rest 6:00 Basic Jump (p60) 6:00 Basic Jump (p60) 6:00 Basic Jump (p60) 22 Side Hops (p95) 20 Bicycle Crunches (p109) 22 Wood Chops (p99) SAT SUN Rest Rest 48 Advanced Program The Advanced Program is seven weeks of grueling work, extreme jumps and an all-out blitz on your ability to jump and recover.

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