back biceps

May 29, 2025

Do This Hang Routine To Level Up Daily | Unlock New Strength

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Warm-up - Repeat 3 times
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Jumping Jacks

40 seconds
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Half Burpees

40 seconds
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Hanging Scapula Retractions

12 reps
Round 1 - Repeat 3 times
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Pull Ups (Wide+Shoulder+Close Grip)

5 reps each
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Commando Pull Up

5 reps each
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Elevated Australian Pull Ups

15 reps
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Pull Up Hold

max hold
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Superman Pumps

20 reps
Round 2 - Repeat 3 times
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Chin Ups

max reps
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Chin Up Hold

max hold
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Archer Australian Chin Ups

10 reps each
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Bar Curls

12 reps