Chinups

Do maximum number of chinups, aim for one more every week.

Following workouts are to be done once a week with 2 days rest between each workout. Rest interval between sets is at 3 minutes.

Workout 1
Chinup

Preform maximum number of chinups. Rest, then do another set of one less than max. Rest, then do another set of two less than max.

Dumbbell Row

Grab a pair of heavy dumbbells with an underhand grip, kness slightly bent. Torso almost parallel to the floor, pull one weight up until elbow is higher than torso, then lower it. Do three sets of six reps per arm.

Biceps Curl

Hold dumbbells at arm's length, palm forward. Keep arms against side, curl the weights towards shoulders. Squeeze biceps at the top, then lower weights. Do three sets of six reps.


Workout 2
Parallel-Grip Pullup

Grab the pullup bar with hands facing each other. Preform maximum number of chinups. Rest, then do another set of one less than max. Rest, then do another set of two less than max.

Hammer Curl

Same as bicep curls, but hold the dumbbells with a neutral grip (palms facing each other). Do three sets of six repetitions using the heaviest weight with perfect form.