back biceps

January 08, 2026

Back Strength

1415 likes - 35 comments
Warm-up - Repeat 3 times
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Jumping Jacks

40 seconds
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Hanging Scapula Retractions

12 reps
Round 1 - Repeat 3 times
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Explosive Negative Pull Ups

max reps
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Pull Ups (Wide+Shoulder+Close Grip)

5 reps each
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Upside Down Deadlift

12 reps
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Archer Australian Pull Ups

12 reps each
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Pull Up Hold

max hold
Round 2 - Repeat 3 times
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Behind The Head Chin Ups

max reps
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Bar Curls

12 reps
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Reverse Australian Chin Up

12 reps
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Chin Up Hold

max hold