{"id":10356,"date":"2014-10-04T08:30:16","date_gmt":"2014-10-04T08:30:16","guid":{"rendered":"http:\/\/gymperformance.ch\/?p=10356"},"modified":"2017-11-09T14:06:42","modified_gmt":"2017-11-09T14:06:42","slug":"back-and-biceps-72-pull-ups","status":"publish","type":"post","link":"https:\/\/gymperformance.ch\/en\/back-and-biceps-72-pull-ups\/","title":{"rendered":"Back and biceps: 72 Pull Ups"},"content":{"rendered":"<p>Today, I tried a new back workout with only bodyweight. It included a compound exercise like all of my workouts. It&#8217;s kind of a reverse pyramid training. I started with 8 reps of wide grip pull ups and went on with 8 reps of close grip chin ups without break. Then, I rested for two minutes and repeated the superset with 7 reps each and went so on until 1 rep of each exercise:<\/p>\n<p><span data-cke-copybin-start=\"1\">\u200b<\/span><span class=\"cke_widget_wrapper cke_widget_inline cke_image_nocaption align-right cke_widget_focused cke_widget_selected\" tabindex=\"-1\" contenteditable=\"false\" data-cke-widget-wrapper=\"1\" data-cke-filter=\"off\" data-cke-display-name=\"image\" data-cke-widget-id=\"0\"><span class=\"cke_image_px_indicator cke_image_px_indicator_left\">\u200b<\/span><span class=\"cke_image_resizer cke_image_resizer_left\" title=\"Click and drag to resize\">\u200b<\/span><\/span><span data-cke-copybin-end=\"1\">\u200b<\/span>8 reps wide grip pull ups<br \/>\n8 reps small grip chin ups<\/p>\n<p>2 min rest<\/p>\n<p>7 reps wide grip\u00a0pull ups<br \/>\n7 reps small grips chin ups<\/p>\n<p>2 min rest<\/p>\n<p>&#8230;.I think you got the idea.<\/p>\n<p>I was pretty exhausted after those 72 pullups in total but still wanted to add another exercise.<\/p>\n<p>The second part of the workout were 5 sets of 8 front-lever raises: you basicly hang on a high pullup bar and try to press into the front-lever and this for 8 times. This movement requires a strong back and to be honest, I was not able to end my two last sets &#8211; I stucked around 4-5 reps.<\/p>\n<p>Well &#8211; that&#8217;s it. If you&#8217;re bored of your current workout routine or just want to experience something new, give it a try!<\/p>\n<p>I really enjoyed the workout and will repeat it at least once a week. Of course I aim for progression. In this case, I would just shorten the rest time to 1min 30 sec or ever 1 min. If it&#8217;s still too easy, you can easily start at a higher rep amount (10 reps of each exercise).<\/p>\n<p>Let me know if you have any questions.<\/p>\n<p>&#8211; Tinu<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<span class=\"et_bloom_bottom_trigger\"><\/span>","protected":false},"excerpt":{"rendered":"<p>Today, I tried a new back workout with only bodyweight. It included a compound exercise like all of my workouts. It&#8217;s kind of a reverse pyramid training. I started with 8 reps of wide grip pull ups and went on with 8 reps of close grip chin ups without break. Then, I rested for two [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":10471,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[74,47,17],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Back and biceps: 72 Pull Ups - GymPerformance<\/title>\n<meta name=\"description\" content=\"Do you want to become stronger? Do you want to get a wider back and a bigger biceps? 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