This workout is strenuous and can lead to physical injury. Use caution when performing any of the exercises displayed in this workout.
Consult your physician to ensure that these workout programs are safe for you before you begin. Faster Stronger Wiser Fitness & Glenn Payne Jr. is not responsible for any injuries resulting from using this workout program.
For more details on how to do an exercise, check out the FSW Exercise Tutorials.
The Ultimate Pull Up and Push Up Workout is a 400-rep workout that will help you build superior upper body strength and size. This routine uses two different methods to get you through the 400 reps: The Hectic Hundreds Pyramid and The Hectic Hundreds Double Trouble.
Routine#1: Pull Up Workout
Exercise #1: Pull-Ups
Start with both hands on the pull up bar in a wide grip position, and your palms facing away from your body. Pull your body up until your chin is above the bar.
Exercise #2: Chin Ups
Start with both hands on the pull up bar in a close grip position. Keep your palms facing towards you. Pull your body up until your chin is above the bar.
The pull-up workout uses the pyramid rep system to get through the entire workout. You start with one rep of each exercise then moves up to 10 reps of each exercise before moving back down the pyramid to 1 rep of each exercise.
Side note: Instead of dropping down to the floor to switch between the pull ups and chin ups, switch your grip while keeping your body suspended off the ground and continue through the rep system.
Routine #2: Push Up Workout
Exercise #1: Push-Ups
Start on the floor with your hands on the side of your chest, and your feet hip width apart. Lower your body down to the ground and push yourself back up.
Exercise #2: Side to Side Push-Ups
Start on the floor with your hands on the side of your chest, and your feet hip width apart. Widen out your hands, lower your body to an inch off the ground and move your body side to side while keeping your body at the same height.
The push-up workout uses the " Double Trouble" rep system, two sets of 20 reps, two sets of 15 reps, two sets of 10 reps, and two sets of 5 reps. Complete each exercise one after the other.
How many times should you complete this workout?
Complete this routine three days a week for three weeks to increase your strength and muscular endurance.
- Pull Up Bars