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The Idiot's Guide to Getting Strong Routine

This foolproof program will get you bigger — and stronger — in just 10 weeks.

Day I Part I

Weighted Pullups

Sets: See Below, Reps: 1

Squeeze your shoulder blades together, step under the bar, and lift it off the rack so the bar rests on your traps or rear delts. Stand with your feet a bit wider than shoulder-width apart. Push your hips back and lower your body as far as you can. Try to get your thighs at least parallel to the floor and spread your knees as you descend. Keep your posture as upright as possible and maintain the normal arch in your lower back.

  

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