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biceps
June 26, 2025
Do This Hang Routine To Level Up Daily | Unlock New Strength
4982 likes - 84 comments
Beginner
Intermediate
Advanced
Warm-up - Repeat 3 times
Jumping Jacks
30 seconds
Hanging On The Bar
20 seconds
Plank In And Outs
30 seconds
Round 1 - Repeat 3 times
Pull Ups
max reps
Jump Negative Pull Ups (Wide, Shoulder, Close)
5 reps each
Australian Pull Up (Wide + Shoulder + Close Grip)
7 reps each
Hanging Scapula Retractions
10 reps
Jump Negative Chin Ups (Wide, Shoulder, Close)
5 reps each
Bar Curls
10 reps
Chin Up Hold
max hold
