Nedko’s One Arm Pull-Up Program
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General Tips & Tricks
• Prerequisites for the one arm pull-up are 10 pull-ups in a single
set, 25 Australian pulls in a single set, and 20 seconds plank. You
should be able to perform at least 1 pull-up with 20 kg attached to
you. If you cannot do any of these requirements, I suggest you
first start with my Beginner Bodyweight Workout Program, which
is available here: http://www.nedkosw.com/
• Before each session make sure you do a general warmup for 10
to 15 minutes. Light jogging or rope jumping is perfect. Do circles
with your neck, shoulders, elbows, wrists and hips. Do some
dynamic stretches to make the blood flow into your body.
• You should get workout bands. For each exercise with a rubber
band, you should adjust it to match your current strength level.
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How To Use This Program
• Do the phases in the following protocol:
o First the Strength phase for 1 week
o Then the Power phase for 1 week
o Then the Hypertrophy phase for 2 weeks
• Do each phase at least for 3 days a week
• Wait at least 36 hours between workouts
• After each month of training – test your One Arm Pull-Up, if you
are not satisfied with your results – repeat the phases again
• This workout concentrates only on the One Arm Pull Up and no
other exercise
• It is always better to learn skills one at a time, but if you want to
combine it with pushing movements for example, you may do it
like this:
o Monday – Push Training
o Tuesday – 1 Arm Pull Up Training
o Wednesday – Rest
o Thursday – Push Training
o Friday – 1 Arm Pull Up Training
o Saturday – Rest
o Sunday – Rest
• Or if you like, you may choose 4 exercises from this program (the
most difficult for you), and combine them with 4 pushing
exercises – for example Push-Ups or Dips
• Each phase has targets you need to complete
• If a rep scheme is too hard for you – use a rubber band to make
it easier, but make sure you complete the target reps!
• If a rep scheme is too light for you – add weights to make it
harder, but make sure you complete the target reps!
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Phase One - Strength
Targets:
o
o
o
o
o
o
o
o
o
4 Sets - Archer Pull Ups - 3-5 Reps
4 Sets - Negative Pull Ups With One Arm - 3-5 Reps
4 Sets - Hold On The Top With One Arm - Aim for 20 Sec.
4 Sets - Hold Оn The Middle 90 Degrees With One Arm - Aim
for 10-15 Sec.
4 Sets - Assisted One Arm Pull Up With Elastic Band – 3-5
Reps
4 Sets - Normal Pull-Ups – 3-5 Reps
4 Sets - Chin-Ups – 3-5 Reps
4 Sets - Chin-Up 90 Degrees Hold – Aim for 10/20 Sec.
4 Sets - Normal Pull-Ups 90 Degrees Hold - Aim for 10/20
Sec.
Phase Two - Power
Targets:
o
o
o
o
o
o
o
o
o
4 Sets - Archer Pull Ups – 1-3 Reps
4 Sets - Negative Pull Ups With One Arm – 1-3 Reps
4 Sets - Hold On The Top With One Arm - Aim for 20 Sec.
4 Sets - Hold Оn The Middle 90 Degrees With One Arm - Aim
for 10-15 Sec.
4 Sets - Assisted One Arm Pull Up With Elastic Band – 1-3
Reps
4 Sets - Normal Pull-Ups – 1-3 Reps
4 Sets - Chin-Ups – 1-3 Reps
4 Sets - Chin-Up 90 Degrees Hold – Aim for 10/20 Sec.
4 Sets - Normal Pull-Ups 90 Degrees Hold - Aim for 10/20
Sec.
Phase Three - Hypertrophy
Targets:
o
o
o
o
o
o
o
o
o
4 Sets - Archer Pull Ups - 5-8 Reps
4 Sets - Negative Pull Ups With One Arm - 5-7 Reps
4 Sets - Hold On The Top With One Arm - Aim for 20 Sec.
4 Sets - Hold Оn The Middle 90 Degrees With One Arm - Aim
for 10-15 Sec.
4 Sets - Assistant One Arm Pull Up With Elastic Band – 5-7
Reps
4 Sets - Normal Pull-Ups – 7 Reps
4 Sets - Chin-Ups – 7 Reps
4 Sets - Chin-Up 90 Degrees Hold – Aim for 10/20 Sec.
4 Sets - Normal Pull-Ups 90 Degrees Hold - Aim for 10/20
Sec.
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