By Charles Poliquin
The verdict is in: Chin-ups and pull-ups are the best upper body mass builders. If you believe that the squat is the king of leg exercises, then you probably wouldn’t waste your time doing endless sets of abductor machines, leg extensions, or any leg movements on the near-useless Smith machine, right? Likewise, the chin-up – along with its variations – should be considered the “upper body squat,” because of its superior mass-building qualities and its ability to develop high levels of functional strength.
Many bodybuilders would be jealous of the upper back development of top-level gymnasts and kayakers. Their conditioning programs center on – you guessed it – chin-ups. Many elite police organizations, such as Special Forces units and SWAT teams, require candidates to perform a minimum number of chins before allowing them into their programs.
For example, a standard test for such programs is to perform 4 chin-ups using a pronated grip with full tactical load (40 kilos of various tools of the trade, such as weapons) because it replicates the amount of strength needed to climb into a helicopter.
As for pulldowns, although they do serve a purpose, they finish a distant second to chin-ups and pull-ups. With pulldowns, you move a free-moving object (the bar) around you, and it’s easier to use your lower back and momentum to pull the weight. Unfortunately, “easier” is never the best way to build strength and muscle mass.
With chin-ups, you have to move your body around a fixed object (the bar), ensuring an overload on the upper back and the flexor muscles of the upper arms. The movement is closer to what you encounter in real life and transfers much better to sports performance. As a bonus, the close-grip chin-up will also add size to your biceps.
Although the movement you perform on Gravitron-type machines seems to emulate chin-ups, the stabilizer muscles are almost completely taken out of the movement, setting you up for poor performance and possibly injury. Machines such as this, and pulldowns as well, are okay for variety, but chin-ups should be at the core of your upper back training.
For chin-ups, a supinated grip is traditional, while pull-ups call for a pronated grip (although, as you’ll see, several other grip options are also available). When you perform either one, always lower your body to a full extension. As for breathing, you should inhale when you start the exercise, and exhale as you begin the descent. Never use straps, though, because they could easily become a crutch and will take away from your forearm and grip strength. You don’t want grip strength to be a limiting factor in real life or sports performance.
With most styles of the chin-up, try the following progression. For the meantime, we’ll assume you can’t complete a single rep by yourself because of weakness or heavy bodyweight, or a combination of both.
Instead of resorting to a pull-up machine, simply perform several eccentric-only reps. In other words, stand on a bench or jump up so that your chin is over the bar. Now, lower yourself in a slow and controlled manner. That’s a good start.
For an eccentric-only routine, perform 4 sets of one eccentric rep so that each negative portion lasts for 30 seconds. Once you get the hang of that, try stopping the movement on the way down. Begin with your chin above the bar; lower yourself slowly until you’re one third of the way down, and then stop – hold this position for 8 seconds. Drop again until you’re about halfway down and hold the position again for another 8 seconds. Finally, lower yourself again until you’re almost at full extension and hold again for 8 seconds (you probably won’t be able to hold the full 8 seconds on that last lowering portion just yet, but set that as your goal).
The second step in this progression requires the use of a good spotter. In the first spotter-assisted progression, your partner will support you by holding on to your ankles. If needed, you may then push off their base of support for extra assistance. Once you can perform 12 reps in this style with minimal assistance, you’re ready for the next phase, in which your partner will hold on to only one ankle. The extra weight of the free leg will increase the overload on the lats. Once you can complete 12 reps without much assistance, you’re ready for the third phase.
In the third progression, your spotter will hold you at the waist. As you get stronger, you’ll find that you require assistance only in certain parts of the exercise. At these sticking points, your partner should provide only enough assistance to help you clear the bar. Soon, you’ll be knocking out strict reps with no help.
But don’t rest on your laurels! Here are three ways to increase overload:
1. Hold a dumbbell between your ankles. This method allows you to perform a drop set by dropping the dumbbell as you reach failure. Then, you can perform a few more reps and extend the set.
2. As you ascend, have your partner pull down on your ankles.
3. Use a chin/dip belt with weight attached to it.
Once you get past basic wide-grip pull-ups and medium-grip chin-ups, it’s time to shake things up a bit. Here are a few options:
The gymnast’s extended-set back routine. Many athletes and bodybuilders who claim that they can never really “feel” their lats will be “feeling” them for several days after this program. Keep in mind this is an advanced routine. You need to be able to perform at least 12 shoulder-width supinated chins in strict form before you tackle this bad boy. Here you go:
1. Wide-grip pull-ups: perform as many reps as possible. Rest for 10 seconds.
2. Medium-grip pull-ups: perform as many reps as possible. Rest for 10 seconds.
3. Medium-grip chin-ups: perform as many reps as possible. Rest for 10 seconds.
4. Narrow-grip chin-ups: perform as many reps as possible. Rest for 3 minutes.
Repeat steps 1-4 twice.
Sternum chin-up. The sternum chin is the undisputed king of compound exercises for the upper back. Popularized by Vince Gironda, this chin-up variation requires you to hold your torso in a layback posture throughout the entire movement. As you pull yourself to the bar, extend your head back as far away from the bar as possible and arch your spine; towards the end of the movement, hold your hips and legs at about a 45-degree angle to the floor. Keep pulling until your collarbone passes the bar, your lower sternum makes contact with the bar, and your head is parallel to the floor. You can use either a supinated or a pronated grip, and you can change the width of your grip for variety.
Not only does this exercise create a great overload on the scapulae retractors, it works more than just the lats. The beginning of the movement is more like a classical chin, the midrange resembles the pullover motion, and the end position duplicates the finishing motion of a rowing movement. If you’re advanced enough to even attempt this routine, then you should make sternum chin-ups the staple of your back program.
Side-to-side chin-up. Here’s a chin-up variation you don’t see much. Get into a wide-grip pull-up position. Place your hands a little wider apart than your shoulders. Instead of pulling yourself straight up, pull toward one hand at a time. Try to “kiss” your wrists. This is a favorite among judokas and wrestlers.
One-armed chin. This isn’t just a show-off exercise but one of the most advanced forms of the chin-up. Before attempting the one-armed chin, though, first become competent in the standard mixed-grip chin. This is another exercise you don’t see very often.
In the mixed-grip variation, you’ll place the hands about shoulder-width apart, but with one hand pronated and the other supinated. The side using the supinated grip will get the greatest portion of the load. Make sure to perform an equal amount of work for both arms by reversing the grips on each alternating set. The stronger you are, the wider the grip you should use.
Once you master the mixed-grip chin, you’re ready to work towards performing a legitimate one-armed chin. Place one hand on a chin bar and the free hand on a rope that’s hanging from the chin bar (for support). As you continue to get stronger, you’ll be able to place your hand lower and lower on the rope.
Thick-grip training. Once you’re chinning with Tarzan-like upper body strength, there’s one more way to increase the overload. Simply take all the above exercises and perform them using a thick bar (2 to 2 1/2 inches). The end poles of monkey bars at the local playground work well, but wrapping a towel or piece of foam around your usual bar will do the trick for most people.
Just as in training with thick-grip barbells and dumbbells, chinning with a fat bar recruits more muscle fibers, leading to faster strength gains. After a few weeks of thick-grip training, you’ll notice a 10-12 percent increase in strength when you return to using a bar of regular diameter. Also, expect to add significant size to your forearms.
This article provides just a taste of the endless variations of the chin-up. By changing the grip, tempo and resistance in these exercises, you’ll have no need to rely on machines for upper back training ever again. Besides, once you see your size and strength gains hit the roof, you’ll never want to go back.
How to Radically Improve Your Chin-Ups in 16 Weeks
One of the biggest problems many personal trainers and strength coaches have is not being able to integrate training principles into program design. While it’s great to be able to discuss the pros and cons of linear periodization versus undulating periodization, often that knowledge doesn’t translate into improving an athlete’s squat or enabling them to jump higher or run faster.
To show you how to bridge the gap from theory to practice, here is a 16-week program to improve chin-up performance. The program is divided into four phases, with each phase building upon the next. It’s understood that some gyms may not have all this equipment, so you will have to make compromises. Consider this an “optimal” program – what you may actually have to do falls into the category of “reality.”
To make certain that we’re on the same page, consider that the pull-up is a type of chin-up; the only difference between a chin-up and a pull-up is the grip. Chin-ups traditionally use a supinated grip, while pull-ups use a pronated grip. When you perform either one, always lower your body to a full extension; don’t use straps (they take away from developing your forearms and grip) or kipping – these should be honest reps.
Note that during the third week of each phase you’ll decrease the volume of each exercise. This “deloading” week will help you perform more resistance on the fourth week than if you did the same volume of training for four straight weeks.
Phase 1: Weeks 1-4, Accumulation 1
A1. Chin-Up, Neutral Grip
Week 1: 4 x 1, 20-0-1-1, rest 60 seconds
Week 2: 4 x 1, 20-0-1-1, rest 60 seconds
Week 3: 4 x 1, 20-0-1-1, rest 60 seconds
Week 4: 4 x 1, 20-0-1-1, rest 60 seconds
Note: Use a parallel grip with the hands shoulder-width apart
A2. Bench Press, Thick DB, Neutral Grip
Week 1: 4 x 4-6, 5110, rest 60 seconds
Week 2: 4 x 4-6, 5110, rest 60 seconds
Week 3: 2 x 4-6, 5110, rest 60 seconds
Week 4: 4 x 4-6, 5110, rest 60 seconds
B1. Semi-Stiff-Arm Pulldown
Week 1: 4 x 15-17, 4020, rest 60 seconds
Week 2: 4 x 15-17, 4020, rest 60 seconds
Week 3: 2 x 15-17, 4020, rest 60 seconds
Week 4: 4 x 15-17, 4020, rest 60 seconds
B2. Flye, 30-Degree Incline, Thick DB, Unrolling Grip
Week 1: 4 x 12-15, 3120, rest 60 seconds
Week 2: 4 x 12-15, 3120, rest 60 seconds
Week 3: 2 x 12-15, 3120, rest 60 seconds
Week 4: 4 x 12-15, 3120, rest 60 seconds
Note: At the bottom, the elbows should be in line with the ears.
C. Sideways External Rotation, Low Pulley, Thick Handle
Week 1: 3 x 12-15, 3010, rest 60 seconds
Week 2: 3 x 12-15, 3010, rest 60 seconds
Week 3: 2 x 12-15, 3010, rest 60 seconds
Week 4: 3 x 12-15, 3010, rest 60 seconds
D1. Scott Curl, Seated, 45-Degree, Thick DB, Neutral Grip
Week 1: 3 x 12-15, 4010, rest 60 seconds
Week 2: 3 x 12-15, 4010, rest 60 seconds
Week 3: 2 x 12-15, 4010, rest 60 seconds
Week 4: 3 x 12-15, 4010, rest 60 seconds
D2. Triceps Extension, 15-Degree Decline, Thick DB, Neutral Grip
Week 1: 3 x 12-15, 4010, rest 60 seconds
Week 2: 3 x 12-15, 4010, rest 60 seconds
Week 3: 2 x 12-15, 4010, rest 60 seconds
Week 4: 3 x 12-15, 4010, rest 60 seconds
Note: Dumbbells must touch the shoulders.
Phase 2: Weeks 5-8, Intensification 1
A1. Pull-Up, Thick Bar, Pronated Grip
Week 1: 5 x 2-4, 6010, rest 90 seconds
Week 2: 5 x 2-4, 6010, rest 90 seconds
Week 3: 3 x 2-4, 6010, rest 90 seconds
Week 4: 5 x 2-4, 6010, rest 90 seconds
Note: Hands are shoulder-width apart and pronated. Extend the arms fully at the bottom position.
A2. Bench Press, 30-Degree Incline, Thick Multi-Grip Bar, Mid Grip
Week 1: 5 x 5-7, 5010, rest 90 seconds
Week 2: 5 x 5-7, 5010, rest 90 seconds
Week 3: 3 x 5-7, 5010, rest 90 seconds
Week 4: 5 x 5-7, 5010, rest 90 seconds
B1. Rowing, Bent-Over, Kneeling, Thick DB, Scott Bench, Unilateral, Neutral Grip
Week 1: 5 x 6-8, 3011, rest 90 seconds
Week 2: 5 x 6-8, 3011, rest 90 seconds
Week 3: 3 x 6-8, 3011, rest 90 seconds
Week 4: 5 x 6-8, 3011, rest 90 seconds
Note: Bring dumbbell forward before pulling it to the hip.
B2. Flye, Supine, Thick DB
Week 1: 5 x 7-9, 4020, rest 90 seconds
Week 2: 5 x 7-9, 4020, rest 90 seconds
Week 3: 3 x 7-9, 4020, rest 90 seconds
Week 4: 5 x 7-9, 4020, rest 90 seconds
Note: At the bottom the elbows are in line with the ears.
C1. Incline Curl, 45-Degree, Dual Pulley, D-Handle, Supinated Grip (1 ¼ top) Week 1: 4 x 6-8, 4010, rest 60 seconds
Week 2: 4 x 6-8, 4010, rest 60 seconds
Week 3: 2 x 6-8, 4010, rest 60 seconds
Week 4: 4 x 6-8, 4010, rest 60 seconds
Note: Pulleys are behind the bench, one handle per hand. Keep upper arms as perpendicular to the floor as possible.
C2. Triceps Extension, Supine, EZ Bar, Mid Pronated Grip to Forehead
Week 1: 4 x 6-8, 4010, rest 60 seconds
Week 2: 4 x 6-8, 4010, rest 60 seconds
Week 3: 2 x 6-8, 4010, rest 60 seconds
Week 4: 4 x 6-8, 4010, rest 60 seconds
Note: Bring bar to the forehead.
Phase 3: Weeks 9-12, Accumulation 2
A1. Chin-Up, Supinated Narrow Grip
Week 1: 4 x 6-8, 3011, rest 75 seconds
Week 2: 4 x 6-8, 3011, rest 75 seconds
Week 3: 2 x 6-8, 3011, rest 75 seconds
Week 4: 4 x 6-8, 3011, rest 75 seconds
Note: Hands should be 10-15 cm (4-6 inches) apart and supinated.
A2. Bench Press 15-Degree, Thick Bar, Mid Grip
Week 1: 4 x 7-9, 4210, rest 75 seconds
Week 2: 4 x 7-9, 4210, rest 75 seconds
Week 3: 2 x 7-9, 4210, rest 75 seconds
Week 4: 4 x 7-9, 4210, rest 75 seconds
Note: Bring the bar to a point slightly lower than the nipple line.
B1. Rowing, Seated, Pronated Wide Grip
Week 1: 4 x 10-12, 3011, rest 75 seconds
Week 2: 4 x 10-12, 3011, rest 75 seconds
Week 3: 2 x 10-12, 3011, rest 75 seconds
Week 4: 4 x 10-12, 3011, rest 75 seconds
Note: Bring handle to waist. Hands should be outside the shoulders.
B2. Flye, 30-Degree, Rope, Pronated Grip
Week 1: 4 x 10-12, 3020, rest 75 seconds
Week 2: 4 x 10-12, 3020, rest 75 seconds
Week 3: 2 x 10-12, 3020, rest 75 seconds
Week 4: 4 x 10-12, 3020, rest 75 seconds
Note: At the bottom the elbows should be in line with the ears.
C1. Standing Curl, Pulley, Neutral Close Grip
Week 1: 3 x 8/8/8, 3010, rest 60 seconds
Week 2: 3 x 8/8/8, 3010, rest 60 seconds
Week 3: 2 x 8/8/8, 3010, rest 60 seconds
Week 4: 3 x 8/8/8, 3010, rest 60 seconds
Note: Palms are facing each other and closer than shoulder-width apart.
C2. Pressdown, Standing, V-Handle, Neutral Grip
Week 1: 3 x 8/8/8, 3010, rest 60 seconds
Week 2: 3 x 8/8/8, 3010, rest 60 seconds
Week 3: 2 x 8/8/8, 3010, rest 60 seconds
Week 4: 3 x 8/8/8, 3010, rest 60 seconds
Note: Hinge at the elbow. Forearms must cover as much of the biceps as possible.
Phase 4: Week 13-16, Intensification 2
A1. Pull-Up, Subscapularis, Wide Grip Week 1: 7,5,3,7,5,3, 3010, rest 100 seconds
Week 2: 7,5,3,7,5,3, 3010, rest 100 seconds
Week 3: 7,5,3,3, 3010, rest 100 seconds
Week 4: 7,5,3,7,5,3, 3010, rest 100 seconds
Note: Hands are outside your shoulders and pronated. Push yourself away from the bar upon lowering.
A2. Chest Dips, V-Bar
Week 1: 7,5,3,7,5,3, 3110, rest 100 seconds
Week 2: 7,5,3,7,5,3, 3110, rest 100 seconds
Week 3: 7,5,3,3, 3110, rest 100 seconds
Week 4: 7,5,3,7,5,3, 3110, rest 100 seconds
Note: Lean forward slightly. Elbows flare out. Grip is one palms-width outside shoulder distance.
B1. Rowing, Bent-Over, Kneeling, Thick DB, Unilateral Arc, Neutral Grip Week 1: 4 x 4-6, 3012, rest 90 seconds
Week 2: 4 x 4-6, 3012, rest 90 seconds
Week 3: 2 x 4-6, 3012, rest 90 seconds
Week 4: 4 x 4-6, 3012, rest 90 seconds
Note: Bring dumbbell to the hip.
B2. Bench Press, Supine, Thick DB, Full Stretch Grip
Week 1: 4 x 5-7, 4020, rest 90 seconds
Week 2: 4 x 5-7, 4020, rest 90 seconds
Week 3: 2 x 5-7, 4020, rest 90 seconds
Week 4: 4 x 5-7, 4020, rest 90 seconds
Note: Supinate your hands 15 degrees at the bottom position for maximal stretch of pecs.
C1. Standing Curls, Thick BB, Wide and Supinated Grip
Week 1: 4 x 6-8, 3010, rest 75 seconds
Week 2: 4 x 6-8, 3010, rest 75 seconds
Week 3: 2 x 6-8, 3010, rest 75 seconds
Week 4: 4 x 6-8, 3010, rest 75 seconds
Note: Keep wrists cocked back and hands shoulder-width apart.
C2. Incline Bench Press 30 degrees, BB, Close Grip from Pins
Week 1: 4 x 6-8, 3010, rest 75 seconds
Week 2: 4 x 6-8, 3010, rest 75 seconds
Week 3: 2 x 6-8, 3010, rest 75 seconds
Week 4: 4 x 6-8, 3010, rest 75 seconds
Note: Bring the bar towards the chest. Shoulder-width grip. Bar starts from the pins.
What type of results can you expect from this type of program? As an example, consider that when this type of program was used by the women on the Canadian National Ski Team, the average number of chin-ups increased from zero to 12 reps in just 11 weeks. Further, the skiers could perform reps holding a 35-pound dumbbell with their feet. Your results may be slightly less or even better, but you’re certain to be pleased with the outcome.
Chin-ups vs Pull-ups – Learning the specific advantages of each one
Pull-ups vs pulldowns
Let’s start with some history. On July 16, 1956 President Dwight D. Eisenhower created the President’s Council on Youth Fitness in response to a study which found that European kids were more physically fit than American kids. This was followed in 1966 when President Lyndon B. Johnson enacted the Presidential Physical Fitness Award. One the exercises tested to earn the coveted award was the chin-up. It was a good choice.
The chin-up is one of the best all-around exercises for the upper body, involving the latissimus dorsi, teres major, posterior deltoid, rhomboids, the sternal portion of the pectoralis major, the lower portions of the trapezius, and the elbow flexors. If you look at the physiques of gymnasts, especially male gymnasts who compete in the still rings, you’ll see that they have especially impressive upper back development. But chin-ups are not just for gymnasts and bodybuilders. A wide variety of sports require strength in these muscles, particularly sports that involve powerful upper-body pulling actions, such as judo and wrestling.
It’s important before I go any further to explain the difference between a pull-up and a chin-up, as the two exercises are often confused. A chin-up is performed with your palms facing you (supinated grip) and a pull-up is performed with your palms facing away from you (pronated grip). How the hands are positioned influences which muscle groups are emphasized in chin-ups. For example, chin-ups with your hands about six inches (15 cm) apart will emphasize the biceps brachii, while pull-ups with the same hand spacing will focus more on the brachialis and brachioradialis. Performing the exercise with a parallel grip (so that your palms face each other), increases the stress on your rhomboids and lats. And the percentage of recruitment of the brachio-radialis increases at the expense of the other elbow flexors.
The pull-up is often the overhead pulling strength test most used in the military/law enforcement Worlds to assess climbing strength. Makes sense, try climbing a wall with a supinated grip.For example, a leading US federal agency asks candidates to its counter assault team to be able to do 4 pull-ups with a 40 kg load on the back, which represents the tactical gear commonly worn on missions. Candidates must be able to perform that test before they do any shooting proficiency test. In other words, if you can’t pull yourself up into an hovering helicopter with your tactical gear, you are of no use to the unit.
A study about the differences between pull-ups and chin-ups, using EMG analysis, was published in the December 2010 issue of the Journal of Strength and Conditioning Research. The researchers found that both variations of the exercise were initiated by the lower trapezius and pectoralis major, and then completed by the biceps brachii and latissimus. The major differences are that chin-ups more strongly activated the pectoralis major and biceps brachii than the pull-up, whereas the pull-up more strongly activated the lower trapezius than the chin-up. To this I would add that pull-ups work the forearm muscles more and tend to put less stress on the wrists and elbows.
Further, the study found that both variations were initiated by the lower trapezius and pectoralis major, and then completed by the biceps brachii and latissimus. However, consider that because the lats are internal rotators of the shoulders, chin-ups are not a good exercise to reverse round shoulders.
Unfortunately, chin-ups have all but been abandoned by not only our physical education systems, but also the fields of personal training and strength and conditioning. There are “boot camp” programs that promote chin-ups/pull-ups which is great, but I have some issues with the ways these are being performed.
The popular trend in these programs is to use momentum to perform the exercise in a kipping manner, and as a result not all areas of the strength curve will be developed adequately. Further, these types of chin-ups are extremely stressful on the joints, and could contribute to shoulder impingement syndromes and especially injury to the long head of the biceps.
Regardless of the type of chin-up or pull-up performed, the legs, torso and upper arms should remain in alignment throughout the exercise – don’t pull your knees up to try and complete a final rep. What you want is to recruit the most muscle mass and work the muscles throughout the fullest range of motion possible. At the start of the exercise, the arms should be fully straightened and the rhomboids at maximal stretch as well.. The motion should begin with the scapulae, following by the combined bending of the elbows and extension of the upper arms., and should finish with a full contraction of all the muscles at the end of the exercise. Regarding breathing, the trainee should inhale as he or she begins pulling, and then exhales as they lower themselves.
Performing a single chin-up requires a base level of strength, and women and heavier persons of both sexes may not have enough strength to perform multiple repetitions properly. The solution is to develop adequate base chin-up strength by having a spotter assist the trainee with the concentric portion exercise. The trainee bends their knees while the spotter lift the ankles with just enough assistance to enable them to clear the bar; the trainee could just bend one knee keeping the other leg straight, but care must be made to avoid twisting during the exercise. Another option is to perform negative chin-ups, which means the trainee climbs onto a bench so that he or she can start the exercise with the chin over the bar, and then lowers their body slowly. When a trainee can lower themselves to a count of 30, they should be able to perform one regular chin-up without assistance.
Chin-up Progressions
If you’ve neglected chin-ups in your workout, I recommend using a progression series I designed many years ago for the Women’s Canadian National Ski Team. In 11 weeks, this program increased the average number of chin-ups these young women could perform from zero to 12 reps! Here is the program:
1. The first progression uses a spotter and starts by hanging from the chin-up bar with the knees bent. During the ascent, the spotter should support you by holding your ankles. If extra assistance is required during this phase, you can extend your legs against the spotter’s base of support. Once you’re able to perform 12 repetitions in this style with minimal assistance, you’re ready to move on to the next progression.
2. In the second progression the same starting position is used, but this time only one ankle should be in the spotter’s hands – the extra weight of your free leg will increase the overload on the muscles. When you can perform 12 repetitions with minimal assistance, you can move on to the next level.
3. In the third progression the exercise is performed in the same manner, but this time the spotter will hold you at your waist. As your strength increases, you will find that you require assistance only in certain parts of the exercise. At these parts of the movement your spotter should offer only enough assistance to help you clear the bar.
When you can perform the full range of movement without any assistance, you’re ready to use additional resistance. An increase in overload is accomplished by using the following methods:
1. Holding a dumbbell between the ankles
2. Wearing a power hook attached to a weightlifting belt
3. Wearing a chin/dip belt with weights attached to it. Tree climbing belts are the best option, especially when a loading pin is fastened to the belt hooks by chains
Unfortunately, somewhere in the evolution of physical education, bodybuilding and strength coaching we got distracted and forgot about chin-ups – just as we have forgotten about other great exercises such as the deadlift and the standing military press.
Source: http://www.ironmagazine.com/2014/don…rkout-routine/
