back biceps

December 07, 2016

Rep Building

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Warm-up - Repeat 3 times
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V Ups

40 seconds
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L Sit Hold (On Dip Bars)

30 seconds
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Diamond Push Ups

40 seconds
Round 1 - Repeat 3 times
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Inverted Row Chin Ups

20 reps
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L Sit Pull Ups

12 reps
Round 2 - Repeat 3 times
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Hanging Scapula Shrugs

15 reps
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Australian Pull Up (Wide + Shoulder + Close Grip)

7 reps each
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Negative Muscle Up

9 reps
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Pull Ups

7 reps
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One Arm Assisted Pull Up (With Resistance Bands)

5 reps each