Pullups are a real BS detector. They either have the power for a strong set or not. All men should be able to afford at least five pull-ups, says Joel Martin of George Mason University in Fairfax, Virginia.
Test your maximum pull-ups on startup. Finish each of the 3 workouts once a week for 4 to 6 weeks and then repeat the test.
1. Weighted Pullup
Use a small weight (4 to 8 kg / 9 to 18 lb) attached to a belt. Do 5 sets of 5 repetitions.
. 2 Chin Over-Bar Hold
20-30 seconds, then 1 minute break. Repeat twice.
. 3 L-sit hold hang
20-30 seconds, then 1 minute break. Repeat it twice.
1. Supinated grip pull-up bars
When the palms point inward, perform 3 sets and go 1 or 2 repetitions of failure. Pause 2 minutes between sets.
. 2 Toes-to-Bar
With soft, straight knees and legs, do 3 sets of 6 or 10 reps and rest 1 minute between sets. Can be scaled with knee-to-elbow.
. 3 Suitcase Carry
Use a dumbbell or kettlebell 1 to3 to 1 your2 of your body weight, walk with your right hand for 30 seconds, rest for 2 minutes and switch men
Make 5 sets with half of your maximum reps. (So if you had a maximum of 6 pull ups, do 3 reps). Pause 2 minutes between sets.
. 2 One Arm Dumbbell Row
Perform moderate to high weight 3 sets of 6 to 8 reps on each side. Pause 1 minute between the arms.
. 3 Hollow Body Hold
Hold the device for 30 to 45 seconds. Repeat it twice.
. 4 Pull up bar. With arms outstretched, hang 45 to 60 seconds and then rest for 1 minute. Repeat twice Can be replaced by one-armed slopes of 15 to 20 seconds.