WOD #4 – (30/7/2017) #PCP (Pull up, chin up, pump)

WORKOUT

3 X 12 pull ups followed by 3 X 10 chin ups (1 minute 30 recovery)

6 X 3 dragon flags (1 minute 30 recovery)

4 X 10 pistol squats (both legs) (1 minute 30 recovery)

COMMENTS

The pull up, chin up routine (#PCP) is good for a bicep pump. When properly working out in the gym, I usually start my full arm day with this routine.

I’m now up to doing 18 dragon flags per session. When I move up to 20 reps, I will switch to 5 X 4 per set.

Author: gymjoeblog

Fitness, exercise, gym, nutrition and wellbeing news, tips and stuff

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