7 Weeks to 50 Pull-Ups by Brett Stewart -- Read -- Imperial Library of Trantor

Index

Title Page Dedication PART I: OVERVIEW

Introduction

How Pull-Ups Changed My Life

About the Book What Is a Pull-Up?

The Muscles behind the Movement

Why Pull-Ups?

Pull-Ups in the Military

Frequently Asked Questions Before You Begin

Warming Up and Stretching Avoiding Injuries 12 Tips for Success

Initial Test

PART II: THE PROGRAMS

The 50 Pull-Ups Program

Grips and Hand Positions Reading the workout charts

7-Week Program: Phase I

Phase I Test

7-Week Program: Phase II

Fifty Pull-Up Test

PART III: BEYOND 50 PULL-UPS

Maintaining Your Physique with Pull-Ups Advanced Pull-Ups

5-Up, 5-Down Pull-ups Side-to-Side Pull-Up Mixed-Grip Pull-Up Mixed-Grip “Commando” Pull-Up Neutral-Grip Pull-Up with Leg Raise Towel Pull-Up Weighted Pull-Up Hanging Leg Raise 90°-Arm Hang with Leg Raise

APPENDIX Index Acknowledgements About the Author Copyright Page

Chief Librarian: Las Zenow <zenow@riseup.net>
Fork the source code from gitlab.