Unfortunately, it’s hard for me to do one pull up, so I decided with the help of Mr Shand to improve my upper body strength.
I have come up with three sessions in total.
Biceps (4 sets x 8 reps): seated dumbbell curls, single arm preacher curls, concentrated bicep curl.
Back (4sets x 8reps): Lat pull down, one arm dumbbell row, pullback machine
Abs (1 minute): Russian twists, sit ups, plank
Barbell bench press (7reps, 6reps, 4reps), Barbell bench press AMRAP
Seated dumbbell shoulder press (2sets, 8reps), Side lateral raise (2 sets, 10 reps)
V-Bar push down (3sets, 8reps), Incline dumbbell rear fly (3 sets, 10 reps), Sit up, Plank
Burpees with different styles, Mountain climber
After I’ve done three sessions, I will try to count how many pull ups I can do. When I did all three for the first time, I was barely able to do one pull up.