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FREE CHIN UP PROGRAM

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!

 

Kristin C 2

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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!

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