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biceps
April 24, 2025
Fat Burning
4914 likes - 160 comments
Beginner
Intermediate
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Warm-up - Repeat 3 times
Hanging On The Bar
30 seconds
Hanging Scapula Shrugs
10 reps
Round 1 - Repeat 3 times
Explosive Negative Pull Ups
max reps
Pull Ups (Wide+Shoulder+Close Grip)
10 seconds each
Archer Australian Pull Ups
10 reps each
Australian Pull Up (Wide + Shoulder + Close Grip)
10 reps each
Round 2 - Repeat 3 times
Chin Ups
max reps
Bar Curls
12 reps
Reverse Australian Chin Up
12 reps
Alternating One Arm Australian Chin Up Hold
10 reps each
