YOUR WORK­OUT

Shape (Singapore) - - Get Fit News -

Fol­low PJ’s weekly plan of five strength ex­er­cises and you’ll be able to check “Do a pull-up” off your fit­ness bucket list. “If you’re start­ing from a place of very lit­tle strength, you’ll need to put in about 12 weeks of work be­fore you can ex­pect to do a pull-up,” PJ says. “If you’ve al­ready got a de­cent strength base, you’ll need closer to six weeks, and if you’re strong al­ready, you could ac­com­plish your first pull-up in as lit­tle as one week.” Here’s where to get started.

DAY 1

Hang­ing Shrug: 3 sets of 10 reps Bent-over Re­verse Flye: 3 sets of 10 reps As­sisted Pull-up: 3 sets of 5 reps (Give your­self two to three rest days be­tween ses­sions.)

DAY 2

Bent-over Re­verse Flye: 3 sets of 10 reps Ring Row: 3 sets of 10 reps Neg­a­tive Pull-up: 3 sets of 5 reps

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