PULL-UPS TIMES FOUR WORKOUT

The four sets of pull-ups are to be done as follows: Set 1: Wide-Grip Pull-Up – This will target the upper lats and overall back width. Make sure your grip is outside of shoulder-width. Set 2: Close-Grip Pull-Up – This version will emphasize the lower portion of the lats. Don't go too narrow on these; right at shoulder-width is fine. Set 3: Chin-Up (not shown in the video) – Here, you'll flip your hands around to a reverse grip (palms facing you) to target the lower lats again, albeit from a slightly different angle, while also hitting the biceps a little bit more. Shoulder-width or slightly inside that will work here. Set 4: Pull-Ups Negatives – Go back to a wide overhand grip for these. Negatives are a great way to finish an already intense back workout. On each set, lower down on the eccentric portion (negative) as slowly as possible, shooting for at least a 5-second negative. For the positive portion, either jump up to the top of the rep or step up to it using a bench, box or bar in a power rack. I recommend not trying to do the positive as a standard rep because the point here is to save your muscles for the super-slow negative, which will be very taxing.