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Muscular Endurance > Pullups and Curls

You cannot perform complete strength and muscular endurance training without doing pullups. Pullups rival pushups as the supreme body weight exercise. This is short, intense routine of pullups and curls for a single day workout.

Pullups: Grab the bar with your palms facing away from you. If you want to increase the difficulty, grab the pullup bar with one hand. Take your free hand and grab a nearby post or other object to bear part of the weight.

Chinups: Grab the bar with your palms facing towards you. If you want to increase the difficulty, grab the pullup bar with one hand. Take your free hand and grab a nearby post or other object to bear part of the weight.

Parallel Pullups: You will need to rig two parallel handles to the pullup bar. Your parallel handles could be as simple as two towels wrapped around the bar. In the parallel pullup, your palms are perpendicular to you and parallel to each other.

Dumbbell Curls: You can sit on a bench or stand, whichever works better for you. Curl the dumbbell towards your chest with your palm facing you. When you lower the weights, go all the way down and uncurl your wrist; strict form.

Dumbbell Spider Curls: These are normally done with the reverse side of a preacher bench. If you don't have one, it is easy to improvise. Bend forward until your upper body is nearly parallel with the floor. Hold on to a post with your free hand. Your other hand will curl the dumbbell towards your face.

Dumbbell Hammer Curls: Curl the dumbbell towards your shoulder with your hand perpendicular to you. If you are using two dumbbells at once, your palms will be facing each other.

Dumbbell Reverse Curls: Curl the dumbbell towards your chest and shoulder with the back of your hand facing you. This will work better in a standing position.

My workout partner taking a breather.

EZCurl Bar Curls: Perform with an EZCurl bar. For a Spider Curl-type variant, do the EZ Curl lift from a bent over position. In the process, you may bend your knees slightly and press your elbows against the lower inside portion of your thighs. In effect, your thighs will function as your preacher bench.