If you did 16-20 pullups in the test | |||
Day 1 120 seconds (or more) between sets |
Day 5 120 seconds (or more) between sets |
||
set 1 | 8 | set 1 | 11 |
set 2 | 11 | set 2 | 15 |
set 3 | 8 | set 3 | 10 |
set 4 | 8 | set 4 | 10 |
set 5 | max (minimum 10) | set 5 | max (minimum 13) |
Minimum 1 day break | Minimum 1 day break | ||
Day 2 120 seconds (or more) between sets |
Day 6 120 seconds (or more) between sets |
||
set 1 | 9 | set 1 | 11 |
set 2 | 12 | set 2 | 15 |
set 3 | 9 | set 3 | 11 |
set 4 | 9 | set 4 | 11 |
set 5 | max (minimum 11) | set 5 | max (minimum 13) |
Minimum 1 day break | Minimum 2 day break | ||
Day 3 120 seconds (or more) between sets |
Day 7 120 seconds (or more) between sets |
||
set 1 | 9 | set 1 | 12 |
set 2 | 13 | set 2 | 16 |
set 3 | 9 | set 3 | 11 |
set 4 | 9 | set 4 | 11 |
set 5 | max (minimum 12) | set 5 | max (minimum 15) |
Minimum 2 day break | Minimum 1 day break | ||
Day 4 120 seconds (or more) between sets |
Day 8 120 seconds (or more) between sets |
||
set 1 | 10 | set 1 | 12 |
set 2 | 14 | set 2 | 16 |
set 3 | 10 | set 3 | 12 |
set 4 | 10 | set 4 | 12 |
set 5 | max (minimum 13) | set 5 | max (minimum 16) |
Minimum 1 day break | Minimum 1 day break | ||
Day 9 120 seconds (or more) between sets |
|||
set 1 | 13 | ||
set 2 | 17 | ||
set 3 | 13 | ||
set 4 | 13 | ||
set 5 | max (minimum 16) | ||
Minimum 2 day break |
16-20 Pullups
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