If you did 21-25 pullups in the test | |||
Day 1 120 seconds (or more) between sets |
Day 5 120 seconds (or more) between sets |
||
set 1 | 16 | set 1 | 18 |
set 2 | 18 | set 2 | 23 |
set 3 | 15 | set 3 | 18 |
set 4 | 15 | set 4 | 18 |
set 5 | max (minimum 17) | set 5 | max (minimum 22) |
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 | 16 | set 1 | 19 |
set 2 | 20 | set 2 | 25 |
set 3 | 16 | set 3 | 18 |
set 4 | 16 | set 4 | 18 |
set 5 | max (minimum 19) | set 5 | max (minimum 24) |
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 | 17 | set 1 | 19 |
set 2 | 21 | set 2 | 26 |
set 3 | 16 | set 3 | 18 |
set 4 | 16 | set 4 | 18 |
set 5 | max (minimum 20) | set 5 | max (minimum 25) |
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 | 17 | set 1 | 19 |
set 2 | 22 | set 2 | 27 |
set 3 | 17 | set 3 | 19 |
set 4 | 17 | set 4 | 19 |
set 5 | max (minimum 22) | set 5 | max (minimum 26) |
Minimum 1 day break | Minimum 1 day break | ||
Day 9 120 seconds (or more) between sets |
|||
set 1 | 20 | ||
set 2 | 28 | ||
set 3 | 20 | ||
set 4 | 20 | ||
set 5 | max (minimum 28) | ||
Minimum 2 day break |
26-30 Pullups
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