Using a universal pull up bar such as the Iron Gym Pull Up Bar or
the Pull Up Bar by Cap may seem simple enough and even comes with
instructions. However, this is like an entire upper body workout all in
one if used correct for pull ups, chin ups, push ups, dips, sit ups and
more with variations on each exercise.
So you don't feel overwhelmed I will break this into workout sections:
Chest & Back
- Overview: work chest and back together once a week as complimentary muscle groups. Be sure to stretch and warm up your arms and upper body before any pull ups or chin ups. These rep counts are for a fit male. If you are just starting out you may want to use a chair in front of you to modify the move with one foot on the chair. Also note that all exercises are done using the bar. Finally, take no more than 20 seconds between exercises unless a break is noted to keep your heart rate up.- Routine:
60 second water break
Chest & Back
- Overview: work chest and back together once a week as complimentary muscle groups. Be sure to stretch and warm up your arms and upper body before any pull ups or chin ups. These rep counts are for a fit male. If you are just starting out you may want to use a chair in front of you to modify the move with one foot on the chair. Also note that all exercises are done using the bar. Finally, take no more than 20 seconds between exercises unless a break is noted to keep your heart rate up.- Routine:
- Standard push ups (15-20 reps)
- Wide front pull ups (6-12 reps)
- Military push ups (15-20 reps)
- Reverse grip chin ups (6-12 reps)
60 second water break
- Wide fly push ups (12-18 reps)
- Closed grip pull ups (6-12 reps) *like a regular pull up with hands only thumb-length apart
- Decline push ups (12-18 reps) *elevate feet on a couch or bed then do push ups as normal
- Corn-cob chin ups (6-10 reps) *complete a regular chin up and at the top shift side to side
90 second water break
- Repeat entire routine, be sure to finish with another cooldown and stretch.
- Overview: also a weekly routine. Stretch for at least 5 minutes prior to starting and during the first round pace yourself doing just enough reps so the last 2 you have to push for.
- Handle pull ups (10-14 reps) *using the straight handles on a pull up bar
- Tricep Dips (15-25 reps)
- Handstand push ups (6-12 reps) *place pull up bar next to a wall, get in handstand position and lift yourself upward
- Towel pull ups - towel in left hand (6-12 reps) *put towel over the bar and pull up with one hand on bar, one gripping towel.
- Military push ups (15-20 reps)
- Towel pull ups - towel in right hand (6-12 reps)
90 second water break
- Repeate entire routine, be sure to finish with another cooldown and stretch.