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biceps
January 01, 2026
Back Strength
1370 likes - 33 comments
Beginner
Intermediate
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Warm-up - Repeat 3 times
Jumping Jacks
30 seconds
Hanging Scapula Retractions
10 reps
Round 1 - Repeat 2 times
Jump Negative Pull Ups (Wide, Shoulder, Close)
10 seconds each
Australian Pull Up (Wide + Shoulder + Close Grip)
10 reps each
Archer Australian Pull Ups
10 reps each
Pull Up Hold
max hold
Round 2 - Repeat 2 times
Jump Negative Chin Ups (Wide, Shoulder, Close)
10 seconds each
Archer Australian Chin Ups
10 reps each
Bar Curls (Beginner)
10 reps
Chin Up Hold
max hold
