One Exercise, 12 Weeks, Broad Back: Transform Your Upper Body With This Pull-up Strength Training Workout Routine | at Home Workouts | No Gym Required |
By Cody Smith
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About this ebook
Get ready for a transformative 12 weeks building muscle, grit, and mental toughness by going gangbusters on one killer exercise.
In the first 4 weeks, you'll develop your pull-up foundation.
In the next 8 weeks, you'll focus on building on top of your foundation to reach 30 consecutive pull-ups and beyond.
All of this to:
- become even stronger
- build muscle in your biceps, shoulders, and back (the one ladies go crazy for)
- accomplish what few have ever accomplished
- step into the role of king of the bar
And whether you can currently manage 2 pull-ups or over 15, there is a place for you in this program.
You can expect:
- the program to be tough but manageable
- a program to meet you exactly where you are with your current pull-up max
- workouts that can be completed anywhere including in your home
- not needing a gym: just your body, a bar, grit, and determination
This pull-up program is here to take your fitness to the next level if you're willing to accept the challenge.
Don't wait to challenge yourself.
Don't wait to feel ready.
Start today and become ready.
Your new you is just 90 days away.
Buy Your Copy Now.
Read more from Cody Smith
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One Exercise, 12 Weeks, Broad Back - Cody Smith
Cody Smith
One Exercise, 12 Weeks, Broad Back
Transform Your Upper Body With This Pull-up Strength Training Workout Routine | at Home Workouts | No Gym Required |
First published by Nelaco Press 2021
Copyright © 2021 by Cody Smith
All rights reserved. No part of this publication may be reproduced, stored or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise without written permission from the publisher. It is illegal to copy this book, post it to a website, or distribute it by any other means without permission.
The exercises provided by the author (and the publisher) are for educational and entertainment purposes only, and are not to be interpreted as a recommendation for a specific course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercises instructions and advice presented are in no way intended as a substitute for medical consultation. The author (and the publisher) disclaims any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.
First edition
ISBN: 978-1-952381-37-9
This book was professionally typeset on Reedsy
Find out more at reedsy.com
Contents
Preface
Before You Begin
Book 1
Introduction: How to Use This Book
Initial Pull-up Assessment
Post-Assessment Results
Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
Workout 7
Workout 8
Workout 9
Workout 10
Workout 11
Workout 12
Workout 13
Workout 14
Workout 15
Workout 16
Post 30 Day Assessment
Conclusion
Book 2
Introduction - How to Use This Book
Initial Pull-up Assessment
Post-Assessment Results
Foundation Group Workout 1
Foundation Group Workout 2
Foundation Group Workout 3
Foundation Group Workout 4
Foundation Group Workout 5
Foundation Group Workout 6
Novice Group Workout 1
Novice Group Workout 2
Novice Group Workout 3
Novice Group Workout 4
Novice Group Workout 5
Novice Group Workout 6
Newb Group Workout 1
Newb Group Workout 2
Newb Group Workout 3
Newb Group Workout 4
Newb Group Workout 5
Newb Group Workout 6
Greenhorn Group Workout 1
Greenhorn Group Workout 2
Greenhorn Group Workout 3
Greenhorn Group Workout 4
Greenhorn Group Workout 5
Greenhorn Group Workout 6
Cub Group Workout 1
Cub Group Workout 2
Cub Group Workout 3
Cub Group Workout 4
Cub Group Workout 5
Cub Group Workout 6
Rookie Group Workout 1
Rookie Group Workout 2
Rookie Group Workout 3
Rookie Group Workout 4
Rookie Group Workout 5
Rookie Group Workout 6
Pleb Group Workout 1
Pleb Group Workout 2
Pleb Group Workout 3
Pleb Group Workout 4
Pleb Group Workout 5
Pleb Group Workout 6
Gorilla Group Workout 1
Gorilla Group Workout 2
Gorilla Group Workout 3
Gorilla Group Workout 4
Gorilla Group Workout 5
Gorilla Group Workout 6
Viking Group Workout 1
Viking Group Workout 2
Viking Group Workout 3
Viking Group Workout 4
Viking Group Workout 5
Viking Group Workout 6
Elite Group Workout 1
Elite Group Workout 2
Elite Group Workout 3
Elite Group Workout 4
Elite Group Workout 5
Elite Group Workout 6
Commando Group Workout 1
Commando Group Workout 2
Commando Group Workout 3
Commando Group Workout 4
Commando Group Workout 5
Commando Group Workout 6
Veteran Group Workout 1
Veteran Group Workout 2
Veteran Group Workout 3
Veteran Group Workout 4
Veteran Group Workout 5
Veteran Group Workout 6
Nuclear Group Workout 1
Nuclear Group Workout 2
Nuclear Group Workout 3
Nuclear Group Workout 4
Nuclear Group Workout 5
Nuclear Group Workout 6
Attempting 30 Consecutive Pull-ups
Conclusion
Preface
Before you jump in and start knocking out more pull-ups than you have done in the past 3