Topics: Exercise, Physical exercise, Health club Pages: 5 (1379 words) Published: December 1, 2012

1. Determine your 1 Set Max and create a personalized workout - see “Customize Your Workout” below 2. Review the Checklist before each workout for proper form and breathing 3. Follow the schedule to Get Ripped!

The Pullup Perfected

Traditional pullups can be intimidating. That’s why we created the Perfect Pullup. With its unique adjustable Swing Arm, now anyone can do a pullup and benefit from the great upper body and core exercise. The Perfect Pullup adjusts to your fitness level: Standing Row [beginner], Australian Pullup [intermediate], and Regular Pullup [advanced]. You will surprise yourself by how quickly you progress. Workout Routine You’ll perform US Navy SEAL style workouts using the Perfect Pullup, so get fired up! Start with Regular Pullups. Look up your Max on the Routine Chart. If you have a Max of 5 your workout is [5, 3, 2] Regular Pullups, [8, 5, 2] Australian pullups and [10, 6, 4] Standing Row Pullups. This means you perform 5 Regular Pullups, then rest, perform 3, rest, and finish with 2. At your own pace throughout the day, complete the Australian and Standing Row pullups.

Customize Your Workout

Create a customized workout using the Workout Chart below. Start with a simple test - using your Perfect Pullup, perform as many Regular Pullups as you can (using good form) without stopping. This is called a 1 Set Max. Find the number closest to your 1 Set Max on the left column of the ROUTINE grid at the bottom of the page. If your max is 5 for example, use the 5 row for your custom workout. If it’s 12, be honest and go up or down depending on how well you stayed in good form doing your Max.

Workout Chart
Day 1 Test Your Set Max 1 Australian 1 Standing Row Day 2 OFF DAY Day 3 1 Regular Pullup 1 Australian 1 Standing Row Day 4 OFF DAY Day 5 1 Regular Pullup 1 Australian 1 Standing Row Day 6 OFF DAY Day 7 1 Regular Pullup 1 Australian 1 Standing Row


Day 9 1 Regular Pullup 1 Australian 2 Standing Row

Day 10 OFF DAY

Day 11 1 Regular Pullup 1 Australian 2 Standing Row

Day 12 OFF DAY

Day 13 1 Regular Pullup 1 Australian 2 Standing Row

Day 14 OFF DAY

Day 15 1 Regular Pullup 2 Australian 2 Standing Row

Day 16 OFF DAY

Day 17 2 Regular Pullup 1 Australian 2 Standing Row

Day 18 OFF DAY

Day 19 1 Regular Pullup 1 Australian 2 Standing Row

Day 20 OFF DAY

Day 21 Retest Your 1 Set Max

Routine - 2 Minute Drills
0 1 3 5 10 15 20 25+

Standing Row
2,2,2 4,4,4 5,5,5 10,6,4 20,12,8 25,20,15 35,25,20 100* ✓ ✓ Pace Breathing ✓ ✓ ✓ ✓ Head Back Abs Legs Neutral position - ears in line with shoulders and spine Straight, in line with neck and hips Contract abs - pull navel toward spine Full Pullup: Legs bent as necessary Australian/Standing: straight legs, hip width apart 1 count - 1 count We all know it’s important, here’s how to do it right: get into a rhythm of exhaling on the way up, inhaling on the way down.

Regular Pullup
0 1,1,1 3,2,1 5,3,2 10,6,4 15,10,5 20,12,8 50 in 3 sets

1,1,1 2,2,2 3,3,3 8,5,2 15,10,8 20,15,10 25,20,15 75

To set your max, see instructions in “Customize Your Workout” at the top of this page *If 2 minutes is not sufficient to complete the specified reps, increase rest time as needed.

Fitness training can result in serious personal injury or death if not done safely and properly. Risk of serious injury or death can be reduced if safe techniques and common sense are practiced when using this equipment. You should not exercise without first consulting your physician and should never do so without proper instruction or supervision. Prior to exercising with this equipment until the wear or damage has been remedied or the equipment has been replaced. Do not use if you weigh over 220 lbs/100 kg. If using this product in conjunction with other equipment, please read and follow all the manufacturer’s instructions for that equipment as well. If not available,...
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