Day 3

On this day you will do 9 training sets (each set will have the number of repetitions decided at the beginning of the week)

• Do 3 training sets with a normal overhand grip
• Do 3 training sets gripping the bar so that your palms are toward your face and your little fingers are touching each other (narrow chin-ups)
• Do 3 training sets with a normal overhand grip
• Rest 60 seconds between each set

In your training log, fill up the section for “Day 3″ like this:

On this day it is very important to do 9 full training sets. This means you have to resist the urge of working with a training set that has too many reps.