Warm-up (5 minutes)
* Jumping jacks
* High knees
* Butt kicks
* Arm circles
* Shoulder rolls
Strength Training (30 minutes)
* Barbell rows: 3 sets of 8-12 repetitions
* Dumbbell pullovers: 3 sets of 8-12 repetitions
* Lat pulldowns: 3 sets of 8-12 repetitions
* Bicep curls: 3 sets of 10-15 repetitions
* Tricep extensions: 3 sets of 10-15 repetitions
Chin Ups (10 minutes)
* Assisted chin ups (if needed): 3 sets of 8-12 repetitions
* Chin ups: 3 sets of as many repetitions as possible
Cool-down (5 minutes)
* Static stretching for the back, biceps, and triceps
Notes:
* Choose weights that are challenging but allow you to maintain good form.
* Rest for 1-2 minutes between sets.
* If you are unable to do a full chin up, start with assisted chin ups or negative chin ups.
* Focus on pulling with your back muscles, not your arms.
* Keep your core engaged throughout the movement.
* Don't swing your body to get momentum.
This workout is designed to help you build the strength and muscle endurance needed to perform chin ups. Be sure to warm up properly before each workout and cool down afterwards. Listen to your body and rest when needed. With consistency and effort, you will be able to progress to more challenging variations of chin ups.
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