Thursday's Workout

At the moment I'm working on my pull-up numbers, currently at 12 rep maximum and not happy with this! I'm aiming for at least 20 reps as my next goal in 3 months, so this is how I've been training for it...

Here is how the whole workout looked...loads of supersets to get more work in!

Just to clarify how I've written the workout below, if the exercises have the same letter they are in the same superset, so A1 and A2 means you go straight from one to the other then back until all sets and reps are complete

A1)Pull-ups: 3 sets of 5 reps

A2)Sandbag Shouldering: 3 sets of 4 reps (2 reps each shoulder)

B1)V-Grip chins (using a V-Bar handle over the power rack): 3 sets of 4 reps

B2)Press-ups: 3 sets of 30 reps

C1)Inverted rows: 4 sets of 5 reps

C2)Kettlebell One Arm Press: 4 sets of 6 reps

D1)Barbell Shrugs: 3 x 30 second timed set (as many reps as possible in 30 seconds)

D2)Lateral raise: 3 x 30 second timed set

Pretty tired after all of this! As you can see I trained the main exercise first (pull-ups) and added in a few more pull-ups with a different grip, a rowing movement and some exercises for triceps and traps. Real simple stuff but definitely not easy to do! Gonna nail that pull-up goal soon...

Train Hard

Ant Shaw

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