Oxygen USA — September-October 2017

80 oxygenmag.com

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Scapular pull-up:

3 sets x 10 reps

Timed hang: 30

seconds x 3 reps

Rest Scapular pull-up:

3 sets x 10 reps

Timed hang: 30

seconds x 3 reps

Rest Scapular pull-up:

3 sets x 10 reps

Timed hang: 30

seconds x 3 reps

Rest Scapular pull-up:

3 sets x 10 reps

Timed hang: 30

seonds x 3 reps

Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14

Rest Scapular pull-

up: 3 sets x 10

reps

Bodyweight

negative: 3 sets x

5 reps

Timed hang: 30

seconds x 3 reps

Rest Scapular pull-

up: 3 sets x 10

reps

Bodyweight

negative: 2 sets

x 3 reps (or to

failure)

Rest Scapular pull-

up: 3 sets x 10

reps

Bodyweight

negative: 3 sets x

5 reps

Timed hang: 30

sec x 2 reps

Rest

Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21

Scapular pull-up:

3 sets x 10 reps (on

the last rep, hang

10-20 seconds)

Bodyweight

negative: 3 sets x

5 reps

Band-assisted

pull-up: 2 sets x

12-15 reps

Rest Rest Scapular pull-

up: 3 sets x 10

reps (on the last

rep, hang 10-20

seconds)

Bodyweight

negative: 3 sets x

5 reps

Band-assisted

pull-up: 2 sets x

12-15 reps

Rest Rest Band-assisted

pull-up: 3 sets to

failure

Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28

Rest Scapular pull-up:

1 set (warm-up)

Bodyweight

pull-up: 3 sets to

failure

Bodyweight

negative: 2 sets to

failure

Rest Scapular pull-

up: 1 set (warm-

up)

Bodyweight

negative: 4 sets x

5-6 reps

Rest Scapular pull-up:

1 set (warm-up)

Bodyweight

pull-up: 3 sets to

failure

Bodyweight

negative: 2 sets to

failure

Rest

Day 29 Day 30

Rest Test day:

5 bodyweight

pull-ups!

Week 1 focuses on recruiting the proper stabilizing muscles, etching

a biomechanical pattern in your brain and body, while also training your

tendons and ligaments to support the pull of your bodyweight on the bar.

Week 2 uses negative reps to stimulate both your primary and

secondary muscles, recruiting more muscle fi bers and building the

strength you’ll need to hit your goal.

Week 3 adds band-assisted pull-ups to the plan to build endurance

and resistance to fatigue — both of which you’ll need to push past

your plateau.

Week 4 tests your mettle with a few sets of bodyweight pull-ups to

failure — using excellent form, of course. And on Day 30, you’ll retest

yourself with your targeted number of perfect pull-ups and see how

far you’ve come!

The 30-Day

Pull-Up Program

For all workouts,

rest one to three

minutes between

sets. For all exercises

in the workouts, use

these cues to set up

properly:

Take an overhand

grip on the bar just

outside shoulder

width.

Wrap your thumbs

around the bar for

safety.

Imagine “crushing”

the bar in your grip

to create muscular

tension.

The 30-day

pull-up program

Now it’s time to become queen of the bar. These

progressive pull-up workouts can be done every

two to three days, either alternating with your

regular workouts or added onto an upper-body

or back day. Here is how the plan breaks down:

Model: Samantha Lemus / Hair & Makeup: Nancy J / To

p: Valleau Apparel / Shorts: Under Armour / Shoes: Nike