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Old 06-10-2011, 10:43 AM   #1
RogueDynamics
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Join Date: Jun 2011
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Default Wanting to improve my pullups

Hey guys, I'm going to the gym later on this afternoon and I'm wanting some workouts to add to my routine so that I can increase my pullups. This is mainly because all of my friends are in the corps, and even though I may best them in pushup competitions, they kick my arse in pullups. I'll post my back and bicep, as well as shoulder,trap, and forearm workout down below.


Back and Biceps Workout

Deadlifts – 4 sets of 5 to 10 reps
Pull ups/Weighted Pull Ups – 3 sets of 6 to 15 reps
Seated Pull-Downs - 3 sets of 6 to 12 reps
Dumbbell Rows – 3 sets of 6 to 15 reps
Back Extensions 3 sets of 8 to 15 reps
Seated Cable Rows – 3 sets of 6 to 12 reps
Barbell Curls – 3 sets of 6 to 12 reps
Seated Curls - 3 sets of 6 to 12 reps
Concentration Curls – 3 sets of 6 to 12 reps
Face Pulls - 3 Sets of 6 to 12 reps

Shoulders, Traps and Forearms Workout

Military Press – 4 sets of 6 to 12 reps
Seated Arnold Press – 3 sets of 6 to 12 reps
Seated Cable Press - 3 sets of 8 to 15 reps
Power Side Laterals – 3 sets of 8 to 15 reps
Reverse Cable laterals – 3 sets of 8 to 15 reps
Power Shrugs – 3 sets of 5 to 10 reps
Wrist Curl Over Bench – 2 sets of 10 to 20 reps
Static Barbell Hold – 2 sets for maximum time

It is basically a modified 3 Month Muscle Building workout. Perhaps including pullups 3 times a week would give me the results I'm looking for? Any advice would be greatly appreciated!
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