Seven different stages of pull-ups fitness plan

The following are several stages of pull-up fitness plan.

Trainer who can't do it: 　　First stage: 1-2 weeks. Use pull-ups with both hands to hold or reverse grip for 50, without limiting the number of sets; 12 barbell rowing groups; 12 barbell rowing groups; once a week. The grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip gr You can start one.

　　The third stage: 7-8 weeks. Use normal postures to do 50 pull-ups, without limiting the number of sets; 12 barbell rowing groups; 12 barbells; once a week. The grip grips are 2,000 off each left and right hands every day. Generally, you can get the ability to get 3 standard postures after eight weeks.

The larger trainer who can't do it:

The first stage: same as above. + barbell deadlift 12.

The second stage: same as above. + barbell deadlift 12.

　　The third stage: same as above. + barbell deadlift 12. Generally, trainers can obtain 2-4 abilities after eight weeks.

Only trainers can only start with less than 5: 　　First stage: 1-2 weeks. Use normal posture to make 50, no limit on the number of sets, and finally you can borrow force when you are exhausted; 12 dumbbell single-arm rowing 4 sets of 12; train once a week. The grippers have 1,000 left and right hands every day.

　　Stage: 3-6 weeks. Same as above + 10 barbell deadlift 3 sets of 10.

　　The third stage: 7-8 weeks. Use normal posture to make 50, no limit on the number of sets, try not to borrow force when you are exhausted; 10 sets of 10 Roman chairs have 10 sets of 3; train once a week. The grippers have 1,000 left and right hands every day. Ordinary trainers can obtain 7-8 abilities

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