I'm mid 40's and have a great 3 X weekly program. Great for me in that it is tough enough and works for me as I'm getting good muscle tone and core strength. I am, however, in some confusion about pullups and body weight rows. Below is my program:
- Ring Dips
- Ring Pushups
- Body Weight Rows
- Standing Barbell press
I do each about 8-10 reps (weighted vest as needed) with a 15-20 sec break between each rep and three sets. I want to build biceps, so I use the underhand grip for pullups but I dont want to lose the effectiveness of of overhand pullup to strengthen lats. Does the body weight row support that and can I stick to underhand pullups and body weight rows to gain the advantage of bicep strength and lat strength?