Pull up workouts

🔥 Beginner Pull-Up Progression Plan

| Exercise | Sets x Reps | Instructions |

| -------------------------------------------------- | ------------- | ----------------------------------------------- |

| Wall Push-Ups | 3 x 15 | Keep core tight, chest touches wall |

| Incline Push-Ups (on table/bed) | 3 x 10–12 | Progress from wall push-ups |

| Superman Hold | 3 x 30 sec | Lie face down, lift arms/legs up and hold |

| Reverse Snow Angels | 3 x 12 | Lie down, move arms in a wide arc |

| Doorway Rows | 3 x 10 | Hold door handles, lean back, pull in |

| Negative Pull-Up Practice (use a sturdy bar) | 3 x 5 | Jump up to top, slowly lower in 5 sec |

| Plank Hold | 3 x 30–40 sec | Builds core strength for better pull-up control |

🏋️‍♀️ GYM WORKOUT ROUTINE (Beginner Friendly)

| Exercise | Sets x Reps | Instructions |

| --------------------------------------- | ----------- | ---------------------------------------------------- |

| Assisted Pull-Ups (Machine or Band) | 4 x 6–8 | Use machine or resistance band to offset body weight |

| Lat Pulldown | 3 x 10–12 | Use a wide grip to mimic pull-up |

| Seated Cable Row | 3 x 12 | Pull to midsection, squeeze shoulder blades |

| Dumbbell Bicep Curls | 3 x 12 | Use light to moderate weight |

| Dumbbell Shoulder Press | 3 x 10 | Strengthens shoulders and stability |

| Negative Pull-Ups (Bodyweight) | 3 x 5 | Focus on slow 4–5 sec descent |

| Hanging Hollow Hold / Knee Raises | 3 x 20 sec | Core strength for stability during pull-ups

|🟩 Progress Tip: Start with 40–60% assistance and reduce over weeks. Aim to do 1 unassisted pull-up in 8–12 weeks.

📈 How to Track Progress

Week 1–2: Focus on form and volume

Week 3–6: Gradually reduce assistance

Week 7+: Practice 1–2 unassisted attempts

Log reps, feel, and progress weekly