50풀업 / 50턱걸이 /갯수 36-40 ,40개 이상 을 위한 루틴

36-40 PULLUPS

If you did 36-40 pullups in the test
Day 1 120 seconds (or more) between sets		Day 5 120 seconds (or more) between sets
set 1	23	set 1	26
set 2	27	set 2	31
set 3	22	set 3	25
set 4	22	set 4	25
set 5	max (minimum 26)	set 5	max (minimum 31)
Minimum 1 day break		Minimum 1 day break
Day 2 120 seconds (or more) between sets		Day 6 120 seconds (or more) between sets
set 1	24	set 1	26
set 2	28	set 2	31
set 3	24	set 3	26
set 4	24	set 4	26
set 5	max (minimum 28)	set 5	max (minimum 26)
Minimum 1 day break		Minimum 2 day break
Day 3 120 seconds (or more) between sets		Day 7 120 seconds (or more) between sets
set 1	25	set 1	27
set 2	29	set 2	31
set 3	24	set 3	26
set 4	24	set 4	26
set 5	max (minimum 29)	set 5	max (minimum 32)
Minimum 2 day break		Minimum 1 day break
Day 4 120 seconds (or more) between sets		Day 8 120 seconds (or more) between sets
set 1	26	set 1	28
set 2	30	set 2	32
set 3	25	set 3	26
set 4	25	set 4	26
set 5	max (minimum 30)	set 5	max (minimum 32)
Minimum 1 day break		Minimum 1 day break
Day 9 120 seconds (or more) between sets
set 1	28
set 2	34
set 3	27
set 4	27
set 5	max (minimum 34)
Minimum 2 day break

MORE THAN 40 PULLUPS

If you did more than 40 pullups in the test
Day 1 120 seconds (or more) between sets		Day 5 120 seconds (or more) between sets
set 1	25	set 1	26
set 2	28	set 2	32
set 3	24	set 3	26
set 4	24	set 4	26
set 5	max (minimum 27)	set 5	max (minimum 31)
Minimum 1 day break		Minimum 1 day break
Day 2 120 seconds (or more) between sets		Day 6 120 seconds (or more) between sets
set 1	25	set 1	27
set 2	29	set 2	32
set 3	25	set 3	26
set 4	25	set 4	26
set 5	max (minimum 28)	set 5	max (minimum 26)
Minimum 1 day break		Minimum 2 day break
Day 3 120 seconds (or more) between sets		Day 7 120 seconds (or more) between sets
set 1	25	set 1	27
set 2	30	set 2	34
set 3	25	set 3	26
set 4	25	set 4	26
set 5	max (minimum 29)	set 5	max (minimum 33)
Minimum 2 day break		Minimum 1 day break
Day 4 120 seconds (or more) between sets		Day 8 120 seconds (or more) between sets
set 1	26	set 1	28
set 2	31	set 2	34
set 3	25	set 3	26
set 4	25	set 4	26
set 5	max (minimum 31)	set 5	max (minimum 34)
Minimum 1 day break		Minimum 1 day break
Day 9 120 seconds (or more) between sets
set 1	29
set 2	35
set 3	27
set 4	27
set 5	max (minimum 35)
Minimum 2 day brea

노력에 따라 다르겠지만 턱걸이 갯수 늘리기는 쉽지않습니다.

하지만 꾸준하게 한다면 언젠가는 확실히 증가합니다.

정체기가 온다면 1주정도는 휴식을 취하고 다시 도전하시길 추천드려요!!

다들 득근하세요!!