We all want to be able to do chin ups. That feeling of strength and power, nothing comes close.
Unfortunately, most training programs don’t get you there, due to poor programming, a misunderstanding of the strength required and a lack of hard work! Following this program will get you there fast!
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A1. 3 Point Iso Chin Up Hold – 5 seconds in each position, 2-3 reps.
A2. Barbell Military Press – 5 reps per set.
For these 2 exercises you want to superset them and rest 90 seconds between sets. Perform 3-5 sets depending on your ability to maintain form and tempo. If your form disappears, stop the exercise!
B1. DB Row – 4 sets of 12 reps
B2. Seated Arnold Press – 4 sets of 10 reps
For these 2 exercises, we are just building up general work capacity of the muscles involved in a chin up.
C1. Trap 3 Iso Hold – 6 reps with 6 second hold – 2 sets
C2. Active Hang – 6 Reps with 3 second hold – 2 sets
In this superset, we are trying to develop the supporting muscles of the chin up and grip endurance. These are 2 factors that are often missed.
If you do this program 2x a week for 4 weeks, we GUARANTEE you will get your first chin up! Get to the gym and crush it!