Once you can do between 10 and 20 deadhangs, do this work out!
An important piece of equipment that you might want to buy, if your gym doesn’t have one, is a dip belt. It looks like a weight-lifting belt with a long chain attached to it.
Set #1 – Do 5 slow warm-up pull-ups! Take a short rest, 1-2 minutes!
Set #2 – Using the dip-belt add 15-30lbs to the belt and shoot for 7- 13 reps! If you aren’t getting 7 reps lower weight, if you are getting 13 or more increase the weight! Take a 3-4 minute rest!
Set #3 – Add 10-20lbs (Total weight 25-50lbs) more to the dip-belt and shoot for 3-7 reps! Take a 3-4 minute rest!
Set #4 – Do a max set no weight added to total failure! 8-20 reps! After you’ve finished with the pull-ups, move over to the lat pulldown machine. Use your preferred pull-up grip! Do 3 sets of lat pulldowns.
Set # 1 – (10 reps)
Set # 2 & 3 heavy sets (5-10 reps, total failure)