back biceps

October 03, 2024

Do This Hang Routine To Level Up Daily | Unlock New Strength

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Warm-up - Repeat 2 times
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Jumping Jacks

30 seconds
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Hanging On The Bar

20 seconds
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Hanging Scapula Retractions

10 reps
Round 1 - Repeat 3 times
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Jump Negative Pull Ups (Wide, Shoulder, Close)

5 reps each
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Chin Up Hold

max hold
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Australian Pull Up (Wide + Shoulder + Close Grip)

7 reps each
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Superman Pumps

15 reps
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Archer Australian Chin Ups

10 reps each
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Bar Curls

10 reps
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Scapula Shrug Hold

15 seconds