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14
Circuit training: The exercises are performed one after the other in the
order listed below, with a 30-second break in between. Once a full run-
through is completed, take a two-minute break. Each exercise should run
for 45 seconds, no matter how many repetitions are made. There are a
total of three rounds. Do the training three times a week in the following
order: squats, pull-ups, pushups, leg raises, pike pushups, skin the cat.
•
PLAN 2: Plan for normal pull-ups (3x per week)
Day 1
1
2
Day 2
2
3
Day 3
2
3
1
Maximise pull-ups: muscle memory adapts quickly to pull-ups, and
training success stagnates after 6-8 weeks.
2
Variations: varying tempo, training lats on the lat pull, forming
forearms (grip strength), using tension (permanent body control and
overall amplitude), circulating grip techniques.
3
Alternative variations to the pull-up: staggered pull-ups, with a cross
grip, lying down, with hanging fingers, one-arm pull-ups (second arm
can help by grasping the pull arm). The closer the supporting arm
grips to the shoulder, the less weight it will take off the pulling arm.
CARE AND MAINTENANCE
Note: As with any mechanical equipment that has moving components,
the screws on this product may also loosen due to frequent use. We
therefore recommend that you check them regularly and, if necessary,
tighten them with a suitable key. Clean your training device regularly with
a damp cloth to clean the surfaces of sweat and dust.
•
Clean the unit regularly with a clean cloth to maintain a clean
appearance.
•
Regularly check that screws and nuts are properly fixed.
•
Store the device in a clean and dry environment out of the reach of
children.
Beginner
1
2
1
2
2
3
2
2
4
Intermediate
3
4
3
3
4
5
4
3
5
6
4
3
5
5
6
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