Doorframe Pull-Up Bar Workouts: Full Body Strength Training for Arms, Chest, Shoulders, Back, Core, Glutes and Legs

by Ryan George

Overview

Boost your strength, stamina and endurance with this comprehensive guide to getting the absolute most from your exercises on the pull up bar for the doorway at home.

Follow the programs in this book and achieve the ripped, rock-hard physique you’ve always wanted. The exercises in Doorframe Pull-Up Bar Workouts unleash the full potential of this simple, compact piece of equipment for intense muscle building, vigorous athletic conditioning and fast fat burning. More than a pull-ups program, these gym-free workouts will tone and shape your entire body, for:

• Sculpted Shoulders
• Chiseled Chest
• Carved Back
• Ripped Arms
• Washboard Abs
• Firm Glutes
• Powerful Legs

Packed with hundreds of step-by-step photos, clearly explained exercises and a dozen progressive training programs, Doorframe Pull-Up Bar Workouts will get you in shape and improve your health using this single piece of equipment in the comfort of your home.

Product Details

ISBN-13:	9781612433561
Publisher:	Ulysses Press
Publication date:	11/11/2014
Pages:	128
Product dimensions:	7.40(w) x 9.00(h) x 0.70(d)

About the Author

Ryan George is a professional fitness trainer and author. He lives in New York City.

Table of Contents

Part I Overview 1

Introduction 2

About This Book 4

The Doorframe Pull-Up Bar 5

The Muscles 8

Components of a Movement 11

What Is Fitness? 14

Keys to Success 20

Nutrition and Eating Strategies 25

Before You Begin 29

Part II Programs 31

How to Use This Book 32

Fitness Assessments 33

Goal Setting 40

Program Design 42

Templates 46

Programs 50

Part III Exercises 93

Pull-Ups 94

Chin-Up 96

Parallel Grip Pull-Up 97

Standard Pull-Up 98

Alternate-Grip Pull-Up 99

Close-Grip Pull-Up 100

Wide-Grip Pull-Up 101

Side-Facing Pull-Up 102

Side-to-Side Pull-Up 103

L-Shaped Pull-Up 104

Pull-Up with Leg Curl 105

Hanging Biceps Curl 106

Isometric Hold (Side to Side) 107

Pull-Up with Press-Out 108

Pull-Up with High Leg Raise 109

Squat Thrust into Pull-Up 110

Building Up to Pull-Ups 111

Scapular Pull-Up 111

Isometric Hold 112

Pull-Up with Negative Focus 113

Modified Pull-Up 114

Partner-Assisted Pull-Up 115

Short-Range Pull-Up (Lower Half) 116

Short-Range Pull-Up (Upper Half) 117

Chair-Assisted Pull-Up 118

Band-Assisted Pull-Up 119

Jumping Pull-Up 120

Jumping Pull-Up (Feet on Floor) 121

Hanging Abdominal Exercises 122

Hanging Leg Curl 123

Straight-Leg Raise 124

Hanging Leg Curl with Rotation 125

Straight-Leg Raise Side to Side 126

Alternate Single-Leg Raise 127

Alternate Single-Leg Raise

Side to Side 128

Oblique Twist 129

Half Circle 130

Full Circle 132

Leg Curl with Extension 133

Hanging Oblique Crunch 134

Hanging Bicycle 135

High Twist 136

Push-Up-Based Exercises 137

Push-Up 139

Wide Push-Up 140

Diamond Push-Up 141

Triceps Push-Up 141

Staggered Push-Up 142

Power Push-Up 143

Push-Up with Rotation 144

Total-Body Explosive Push-Up 145

Lower-Body Exercises 146

Squat 146

Split Squat 147

Forward Lunge 148

Reverse Lunge 149

Bridge 150

Single-Leg Bridge 151

Single-Leg Squat 152

Upper-Body Exercises 153

Chair Dip 153

Floor Dip 154

Press-Up 155

Plank Walk-Up 156

Standing Walk-Out 157

Handstand Shoulder Press 158

Plank-Based Exercises 159

Plank 161

Plank with Arm Extension 162

Side Plank 163

Plank to Side Plank 164

Abdominal Exercises 165

Crunch 165

Bicycle Crunch 166

Kick-Up 167

Leg Curl 168

Total-Body Crunch 168

Doorframe Pull-Up Bar Floor Exercises 169

Push-Up with Bar 169

Dip with Bar 170

Press-Up with Bar 171

Core Walk-Out 172

Frame-Assisted Sit-Up 173

Calf Raise 174

Leg Extension 174

Alternate-Grip Push-Up with Bar 175

Pike Press 175

Cardio-Conditioning Exercises 176

Speed Squat 176

Skater 178

Shoulder Touch 179

Mountain Climber 179

High Knees 180

Squat Jump 181

Jumping Lunge 182

Squat Thrust 183

Appendix 184

Warming Up 185

Cardio 188

Stretching & Cooling Down 189

Index 193

Acknowledgments 196

About the Author 196