Ultimate 30 Second Pull Up Variation Routine

Can’t do a pull up? Use this pull up variation routine to build your pull up muscles and in weeks be able to do non assisted pull ups all on your own! Get on it as pull up exercises are the best way to build, strength and define your back!

Hi everyone!

The best way to build, strength and define your back is by doing pull ups. Unfortunately not everyone has the strength right off the bat to be able to do them. This 30 second pull up routine is the best way to build up strength in your pull up muscles. If you do this pull up routine consistently over the following weeks, you will soon be able to do pull up exerciseswith your entire body weight all on your own!

Pull up exercises are a bit intimidating but you want to be doing them because they are the key to maximum back development. If you are not doing pull up exercises or are not implementing a pull up routine into your weekly workouts, you are really missing out and will not be getting the back results you are looking for!

Here is a 30 second pull up routine that will build your pull up muscles to get you that strength you need to be able to do them with your entire body weight, unassisted, in just a few weeks.

Take a chair or a bench and set it up below the pull up exercise bar. Stand up on top of the chair or bench and grasp the pull up exercise bar in the reverse grip with your palms facing you and ensure your grip is shoulder width apart. Once you are in the set position with your chin above the pull up exercise bar, get a friend or a trainer to pull the chair or bench out from under you so only your upper body is supporting you. Hold this position for 30 seconds. Once complete, take a 1 to 2 minute break and repeat. The goal is to complete 4 sets of this 30 second pull up routine. If you are unable to complete 30 seconds on each set, just do as much as you can and focus on improvement the next time you do this 30 second pull up routine. This exercise should be done ideally at the start of your back work.

This 30 second pull up routine is the best pull up variation to build the strength up to do non assisted pull ups. Until next time, make it a great day planet earth and keep it classy!

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Explosive 5 Minute Complete Back Building Workout

Hi everyone!

You don’t need to spend hours and hours doing workouts to get ultimate results. The key to time efficient explosive back building workouts is to chose back exercises and back programs that target that entire body part. Therefore you need to incorporate exercises that call for a lats workout, middleand lower back workout.

For a fast 5 minute back program, I have put together a workout for back that hits the upper back and lats, middle back and lower back. Its all put together in a circuit training format so you are going to want to move from one exercise to another, trying to not take a break. To finish this workout for back in 5 minutes, you will need to complete 2 circuits. This will add to the challenge! For maximum results, use a 2 seconds up and 2 seconds down rep tempo.

This back program is comprised of a circuit of 3 exercises and as mentioned above, two circuits must be completed in 5 minutes or less to complete the circuit.

Back Building Exercise 1 – Lat Pull Down Using Cables for Lats & Upper Back

15 Reps

Lat Pull Down Using Cables Top Position

Lat Pull Down Cables Bottom Position

Back Building Exercise 2 – Mix Grip Overhand Underhand Chin Up for Middle Back

10 Reps

Mixed Chin Up Bottom Position

Mixed Grip Chin Up Top Position

Back Building Exercise 3 – Hyperextension for Lower Back

25 Reps

Hyperextension Top Position

Hyperextensions Bottom Position

When doing workouts for back, focus on using your back muscles. The trouble with back is that it uses a lot of secondary muscles to help to the work and therefore sometimes you can find yourself cheating. I encourage you to keep this in mind when training back and to focus on using your back muscles. You will see a significant difference in your results by following my advice.

Incorporate this back building workout and back exercises into your weekly routine and you will develop a bigger, stronger, more defined back after just a few workouts!

Until next time, keep it classy planet earth!

Oh ya, before you go don’t forget to click here and make sure to check out this unique 90 day workout and nutritional plan loaded with workout just like the one above! Each workout and meal is laid out for you to follow and is specifically designed to get you ripped, muscular, powerful and athletic! Check it out and in a few weeks, you will be glad you did!