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Hi there, and thank you for your download of my One Arm Pull Up program!
Have Questions?
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Want To Improve Your Planche Game?
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General Tips & Tricks
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How To Use This Program
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Phase One - Strength
Targets:
o 4 Sets - Archer Pull Ups - 3-5 Reps
o 4 Sets - Negative Pull Ups With One Arm - 3-5 Reps
o 4 Sets - Hold On The Top With One Arm - Aim for 20 Sec.
o 4 Sets - Hold Оn The Middle 90 Degrees With One Arm - Aim
for 10-15 Sec.
o 4 Sets - Assisted One Arm Pull Up With Elastic Band – 3-5
Reps
o 4 Sets - Normal Pull-Ups – 3-5 Reps
o 4 Sets - Chin-Ups – 3-5 Reps
o 4 Sets - Chin-Up 90 Degrees Hold – Aim for 10/20 Sec.
o 4 Sets - Normal Pull-Ups 90 Degrees Hold - Aim for 10/20
Sec.
Phase Two - Power
Targets:
o 4 Sets - Archer Pull Ups – 1-3 Reps
o 4 Sets - Negative Pull Ups With One Arm – 1-3 Reps
o 4 Sets - Hold On The Top With One Arm - Aim for 20 Sec.
o 4 Sets - Hold Оn The Middle 90 Degrees With One Arm - Aim
for 10-15 Sec.
o 4 Sets - Assisted One Arm Pull Up With Elastic Band – 1-3
Reps
o 4 Sets - Normal Pull-Ups – 1-3 Reps
o 4 Sets - Chin-Ups – 1-3 Reps
o 4 Sets - Chin-Up 90 Degrees Hold – Aim for 10/20 Sec.
o 4 Sets - Normal Pull-Ups 90 Degrees Hold - Aim for 10/20
Sec.
Phase Three - Hypertrophy
Targets:
o 4 Sets - Archer Pull Ups - 5-8 Reps
o 4 Sets - Negative Pull Ups With One Arm - 5-7 Reps
o 4 Sets - Hold On The Top With One Arm - Aim for 20 Sec.
o 4 Sets - Hold Оn The Middle 90 Degrees With One Arm - Aim
for 10-15 Sec.
o 4 Sets - Assistant One Arm Pull Up With Elastic Band – 5-7
Reps
o 4 Sets - Normal Pull-Ups – 7 Reps
o 4 Sets - Chin-Ups – 7 Reps
o 4 Sets - Chin-Up 90 Degrees Hold – Aim for 10/20 Sec.
o 4 Sets - Normal Pull-Ups 90 Degrees Hold - Aim for 10/20
Sec.
Want To Learn The Maltese?
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Have Questions?
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