턱걸이로 몸 만들기 - 16~20개 루틴

Reserved

If you did 16-20 pullups in the test
Day 1 120 seconds (or more) between sets		Day 5 120 seconds (or more) between sets
set 1	8	set 1	11
set 2	11	set 2	15
set 3	8	set 3	10
set 4	8	set 4	10
set 5	max (minimum 10)	set 5	max (minimum 13)
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	9	set 1	11
set 2	12	set 2	15
set 3	9	set 3	11
set 4	9	set 4	11
set 5	max (minimum 11)	set 5	max (minimum 13)
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	9	set 1	12
set 2	13	set 2	16
set 3	9	set 3	11
set 4	9	set 4	11
set 5	max (minimum 12)	set 5	max (minimum 15)
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	10	set 1	12
set 2	14	set 2	16
set 3	10	set 3	12
set 4	10	set 4	12
set 5	max (minimum 13)	set 5	max (minimum 16)
Minimum 1 day break		Minimum 1 day break
Day 9 120 seconds (or more) between sets
set 1	13
set 2	17
set 3	13
set 4	13
set 5	max (minimum 16)
Minimum 2 day break