It's Sunday, time for another superhero workout! Ever been able to do a pull up? How about climb a rope? Well either way, going to have to work on those wings if you want to make it to the top. Today where going to work on making sure we can go from modified pull ups (using the assisted pull up or Lebert equalizer) to doing a full body weight pull up!

So what do you need to do to go from Clark Kent to Superman? (or Peter Parker to Spiderman, although I'm not too fond of spiders... ) Well, for one, you need to do pulling exercises, anything that brings the weight towards the body. You're are looking at working your lats, erector spinae, deltoids, biceps, etc. Any weakness in any of those muscle groups and your looking at a potential injury while performing a pull up.

Do the two superset for 3 sets of 10! Be sure to push yourself so that the last 2 or 3 reps are challenging!

Lat Pulldown
Deadlifts
Biceps Curls

Assisted Pull Up - Use a chair to support a portion of your body weight, the closer the chair, the easier.
Back Extension
Barbell Wrist Curls

Perform the following exercises for 3 sets of 4-6 reps each.

Body Weight Rows - Keep your legs straight while using an equalizer or smith machine. Lift your body as high as it can go before coming back down.

Negative Pull Up - Jump up, above the bar, and slowly lower yourself from the bar. Come back down to the floor and jump up, above the bar again, and repeat. The slower the better.