The last exercise for my NEW 8 week MASS building program! by shaneslater70

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health · @shaneslater70 ·
$2.67
The last exercise for my NEW 8 week MASS building program!
# <center>My last exercise is one of the best exercises you can do for your back. The Chin Up is one of the most basic but challenging exercises you can do. </center>
<center>![chin up.jpg](https://steemitimages.com/DQmPM8y8PwWFkr5jF2rq1f11PT8eruVuYJ9zNuL4iqJkmbS/chin%20up.jpg)</center>
<center>Image Source "Google Images"</center>

**<center>How to perform them;</center>**
1. Grab the bar about shoulder width apart.
2. Hang down with arms fully extended. This is the start position
3. Pull yourself up until your head is above the bar. (Exhale out as you do)
4. Once at the top hold for one second.
5. Slowly lower your self down back to the start position. (Inhale out as you do)
Make sure you come all the way down so your arms are straight. (Most people I see only do half reps).
Repeat for 3 sets of 6 to 8 reps.

<center>![SFAlogo resize.jpg](https://steemitimages.com/DQmTByY4VJB5h5JFXBDJSQ2fiQ8fFFVB6s4u5keJFpqdpBy/SFAlogo%20resize.jpg)</center>
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vote details (10)
@notorious562 · 
I am working my way up to being able to do a pull up. I am currently working on getting my toes to bar to improve my back and core muscles. 

Great post! Do you have any other workouts that you can recommend for tightening your core while standing?
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vote details (1)
@shaneslater70 · 
Hi Notorious562, thanks for your comment. Try hanging leg raises 3 sets of 15 to 20 reps, Side bends 3 sets of 15 to 20, Cable wood chops 3 sets of 15 to 20 reps and Standing Barbell Russian Twist 3 sets of 15 to 20 reps. let me know how you go.
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vote details (1)
@notorious562 · 
Thanks for your quick response. I appreciate the advice I look forward to trying these workouts out this week. I'll let you know how it works out for me. Thanks again.
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vote details (1)
@upmewhale ·
re-shaneslater70-the-last-exercise-for-my-new-8-week-mass-building-program-20180306t071436782z
You got a 5.69% upvote from @upmewhale courtesy of @shaneslater70! Earn 90% daily earning payout by delegating SP to @upmewhale.
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