My three routines

Contest training for weighted pull ups-
Each one can be a singe routine of sets or pyramid up and or down for all.

• + 180 lbs to + 200 lbs for 1-2 reps
• + 150 lbs to + 170 lbs for 3-5 reps
• + 100 lbs to + 140 lbs for 6-12 reps
• + 45 lbs for 20+ reps

Now the weight will be much less if you are just starting out. Although the rep range still applies just use what you can do for that number of reps.

Contest training for a Max set of body weight pull ups-

• 4 sets of max reps. (basic routine)
• 100 reps for “best time”.                                                                                              (Take your max and multiply by 4, round to 25,50,75, or 100. Now your first few sets should be half your max reps so you don’t burn out, keep your rest times short. This should take less then 20 mins. You will probably be doing singles toward the end. Do this 3 times a week for a week.)
• One max set a day every day for 5 days on 2 days off.                                                       (Do this for a week, great way to test your max while training)
• 5 sets of your max reps with only a 5 min break between sets.                                            (3-4 times a week)
• Low weight weighted pull ups, you want your new max set to be more then half your normal max set. (you can use this for any of the above routines.)

Normal routine -

• Sun- chest / legs (bench press, incline, pullovers, flys. leg extensions/ curls, calfs)
• Mon- back (pull ups, wt. pull ups, deadlifts, cable rows)
• Tue- arms (bent over curls, DB extensions, wrist curls/ext, push downs, curls)
• Wed- Legs (squat, leg press, calls, leg curls/extensions)
• Thur- shoulders ( standing press, front raises, rear delt fly’s, cable side raises)                          (I pyramid my reps and weight just like pull ups.)