Q: MIke, i have 3 questions.
1. how do i get my pullup strength up? i cant even do one.
2. im gonna start your 4 day push/pull schedule. on tuesday, for back. can i substitute straight leg deadlft for weighted hyperextensions?
3. what is an EZ- upright row? is that the shoulder exercise?

A: 1. There's a few things you can do to build up your pullup strength:

• Put a bench or a chair near to the pullup bar and leave your feet dragging on it as you do the pullups. This will reduce the weight you have to pullup (since some of your weight will be supported by the chair) and you'll also be able to 'cheat' a little by pushing your feet against the chair when the going gets tough. If you have a workout partner, he or she can support your feet instead of the chair.
• Do 'negative' pullups -- again place a chair next to the pullup bar, start in the fully pulled-up position, and slowly slowly lower yourself down till your arms are fully extended. Resist all the way down as you're lowering yourself -- it should take at least a few seconds from the pulled-up position till your arms are fully extended. Then get back on the chair and repeat.
• Do other back exercises, if you have access to equipment -- machine pulldowns, dumbbell or barbell or cable rows, etc. All of these will strengthen your back and allow you to do pullups.
• If you're looking to lose some weight, then losing weight will actually make pullups easier for you since there'll be less weight for your back to pull up.
• Whatever approach of the above you choose to build up your strength, do it at least 2-3 times per week or even more often.

Don't give up on pullups -- they're one of the best overall exercises and your strength WILL build up and you'll be able to do them.

2. If you have access to equipment, I would recommend substituting some sort of hamstring curl exercise in place of straight-leg deadlift (SLDL). SLDL is meant more as a hamstring (back of your thigh) exercise, though it certainly works your lower back too. If you don't have access to that, then doing hyperextensions is fine or you can just skip that exercise altogether.

3. Yes, it's the regular upright row exercise performed with an EZ-bar instead of the regular barbell. Using the EZ-bar usually makes it a little easier to hold on to. If you don't have an EZ-bar, then using the regular barbell is perfectly fine too.