Plano 7 semanas - flexoes

Table of Contents
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

This book is dedicated to my wonderful wife Kristen, who has put up with all my crazy training and events over the years. Without her support, my fitness lifestyle would never be possible.

PART I: OVERVIEW

Introduction
We all want to be lean, fit and healthy, right? But how can you choose the workout plan that will yield the best results in the least amount of time? The hardest part of exercise may not even be the workout—it may be finding the time to stick with your new routine.

The great news is that pull-ups are an incredibly efficient way to work your entire upper body and core in less than 20 minutes a day, 3 days a week —with no special training or fancy equipment! You can strengthen and sculpt your arms, shoulders, back and abs by following a progressive training program using pull-ups. 7 Weeks to 50 Pull-Ups features that routine—and much more. The routines contained in this book will detail the plentiful benefits of pull-ups, such as vastly improved muscular endurance in your upper body, arms and core, more lean muscle, and a metabolism fired up to burn any excess fat. I’ll say