Patriot – Sunday 110731

The pull-up is to upper body pulling strength what the bench press is to upper body pushing strength. If as many meatheads worked on there weighted pull-up as on their bench, you would see a lot more strong dudes at the gym and probably a lot fewer shoulder injuries. The 6 exercise, 180 rep routine of barbell rows, bent over db flies, upright row, bent over db rows, reverse cable crossovers, and wide grip behind the neck half ROM pull-ups could be replaced with the 2 exercise 24 rep routine of deadlift and weighted pull-ups to much better effect.

Weighted Pull-ups
3-3-3-3

21-15-9
Burpees
Ring Dips
Box Jumps (30/24)

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