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Jul 22, 2018 · Pull-ups. The last strength exercise in this full body home workout is pull-ups. The pull-up is the ultimate test of upper body relative strength and it builds muscle mass very quickly as you increase your pull-up numbers. In fact, the U.S military uses it as an entrance test and requires you to do at least around 8 pull-ups to qualify.
On days between workouts, you can perform lower-body training. Or squeeze some leg training in after the pullups and pushups on up to three of the workouts we’ve provided. Do not do any additional upper-body training.
How to increase pull-ups trainer tip: Do all 10 reps on one side then switch sides. This move increases lower back strength and will help support your body weight during the pull-up. Exercise: Glute bridge. How to do it: Lie with your back against the floor, knees bent at 90 degrees, arms at your sides, and palms facing the floor. Bring your butt up, squeezing your glutes at the top.
So if you do two push days, you must do two pull days. 5-8 exercises a workout day. 3 sets of each exercise. 10-15 repetitions in each set where you pick a weight that is really challenging (while maintaining good form) to lift by the time you get to your goal rep.
May 18, 2018 · Lower chest to the ball, then push back up, jump feet back up to hands, and stand back up. Lift the ball up overhead, slam it into the ground. That’s one rep. Repeat for 3 sets of 10 reps.
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