7 weeks to 50 pull-ups.pdf

Table of Contents
Title Page
Dedication
PART I: OVERVIEW
Introduction
How Pull-Ups Changed My Life
About the Book
What Is a Pull-Up?
The Muscles behind the Movement
Why Pull-Ups?
Pull-Ups in the Military
Frequently Asked Questions
Before You Begin
Warming Up and Stretching
Avoiding Injuries
12 Tips for Success
Initial Test
PART II: THE PROGRAMS
The 50 Pull-Ups Program
Grips and Hand Positions
Reading the workout charts
7-Week Program: Phase I
Phase I Test
7-Week Program: Phase II
Fifty Pull-Up Test
PART III: BEYOND 50 PULL-UPS
Maintaining Your Physique with Pull-Ups
Advanced Pull-Ups
5-Up, 5-Down Pull-ups
Side-to-Side Pull-Up
Mixed-Grip Pull-Up
Mixed-Grip “Commando” Pull-Up
Neutral-Grip Pull-Up with Leg Raise
Towel Pull-Up
Weighted Pull-Up
Hanging Leg Raise
90°-Arm Hang with Leg Raise
APPENDIX
Index
Acknowledgements
About the Author
112 pages