paneles fotovoltaicos de silicioDescripción completa
se especifica los conceptos para informacion de la UPSDescripción completa
Warm-Ups
50 Pull Ups In 40 Weeks From 0 to 50 pull ups in 40 weeks Pull ups are by far o ne of the best ways to show someone your strength and strength endurance. It is the b est upper back exercise you will find and it greatly increases your lattisimus dorsi, which gives you this nice 'V-shaped Back'. There is one major problem with pull ups though: most people cannot do them. This pr ogram is designed to greatly increase your personal record for pull ups. As the title implies you can learn to do 50 pull ups in 40 weeks. This goal is not realistic for the majority of people, b ut this program is build up progressively and you can achieve a lot in 40 weeks. Most similar programs give unrealistic expectations and say you can do 50 pull ups in 15-20 weeks. A couple of years ago I made the succesful 15 pull ups in 15 weeks and many people who used it greatly increased the amount of pull ups they could do. I am going to be honest with you and say that I think that around 10% of the people who use this plan will get to the 50 pull ups. The majority will give up or will simply not reach such high number. Regardless, this program will definitely help you to do your first pull ups and it is quite likely that you will at least reach the 20 - 30 pull ups mark, within these 40 weeks, which is already a massive achievement! achievement! If you do stick to the program long enough you will get the incredible 50 consecutive pull ups. Which less than 1% of the world population can say they can. In the beginners part you will find the term 'negative pull ups'. Watch this video to learn more about it: Negative pull ups: http://www.youtube.com/wa http://www.youtube.com/watch?v=3AHeQjFsjtk tch?v=3AHeQjFsjtk
Beginner When you start with this program you may already be able to do a few pull ups. However, follow the routine as shown here to get the best results. Take 60 seconds of rest between sets, more if needed.
Intermediate If you are able to do 2 full pull ups you can start adding repetitions until you reach 6 full repetitions. You can use the following routine to do so. Take 1 minute rest between the sets, more if n eeded.
4 x 1 pull ups 3 x 2 pull ups 3 x 3 pull ups 5 x 2 pull ups 6 x 2 pull ups
2 x 2 pull ups 2 x 3 pull ups 3 x 3 pull ups 2 x 4 pull ups 6 pull ups, 14 negatives
Advanced If you have completed the two routines above or if you were already able to do 6 or more pull ups, you can use this routine to build up the amount of repetitions to 15 pull ups! T ake 1 minute of rest between each set. More if needed.
Week 11 12 13 14 15
Day 1
Day 2
Day 3
2 x 5 pull ups 2 x 6 pull ups 2 x 7 pull ups 2 x 8 pull ups 2 x 9 pull ups
3 x 4 pull ups 4 x 4 pull ups 4 x 5 pull ups 3 x 6 pull ups 2 x maximum pull ups
Elite 15 pull ups is already a great achievement and not many people can do this. The following weeks are going to help you build out this amount. Try to limit the amount of rest taken.
Week 16 17 18 19 20
Day 1
Day 2
Day 3
2 x 8 pull ups 2 x 10 pull ups 2 x 12 pull ups 2 x 14 pull ups 2 x 16 pull ups
Expert You have increased the amount of pull ups you can do by 10 repetitions. From here on it will be harder and you most likely need to repeat some days or weeks to achieve the recommended goal. Take 60 to 120 seconds of rest between sets. When you see '#' pull ups + '#' pull u ps this means you take some rest between the two sets.
Week
Day 1 21 22 23 24 25
4 x 12 pull ups 4 x 13 pull ups 4 x 14 pull ups 4 x 16 pull ups 4 x 18 pull ups
Day 2 2 x 20 pull ups 25 pull ups + 15 pull ups 3 x 20 pull ups 2 x 25 pull ups 32 pull ups
Master You are getting very close to your goal, b ut to make sure your progress does not plateau you are slowly building up towards your goal. These 5 weeks you only add 5 repetitions to your personal record of 35 pull ups.
Week 26 27 28 29 30
Day 1
Day 2
Day 3
5 x 15 pull ups 5 x 18 pull ups 3 x 25 pull ups 5 x 20 pull ups 3 x 30 pull ups
8 x 10 pull ups 10 x 10 pull ups 6 x 15 pull ups 3 x 25 pull ups 5 x 15 pull ups
Semi-Professional Another 5 repetitions will be added to your personal r ecord. Take 60 to 120 seconds of rest between sets. When you see '#' pull ups + '#' pull ups this means you take some rest between the two sets.
46 pull ups + 20 pull ups 3 x 35 pull ups 3 x 25 pull ups 2 x 30 pull ups 2 x 25 pull ups
47 pull ups + 20 pull ups 4 x 30 pull ups 48 pull ups 49 pull ups 50 pull ups or more
For more workouts, products and nutrition, flexibility and fitness tips visit: http://www.jeromefitness.com
Get your affordable, professional and personal nutrition or workout plan: http://www.jeromefitness.com/personal-training
Disclaimer I can't be taken responsible for any kind of injuries or problems you may or may not get when you use this workout. The information in this workout program is of educational purpose. It can't replace medical a dvice, nor does it guarantee you achieve your desired results. By using this workout plan you a cknowledge the fact that you are using this information at your own risk. You should seek medical clearance from a doctor whenever you start a new workout or nutrition plan. If you notice feeling dizzy, tired, chest pain or numbness of body parts, you should immediately stop the workout and seek medical support. Working out always carries the risk of getting injured. Start your workout with a warm up and finish it with a cool down to decrease the risk of getting injured.
