back biceps

January 09, 2025

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

2459 likes - 23 comments
Warm-up - Repeat 3 times
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Jumping Jacks

30 seconds
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Australian Chin Ups

10 reps
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Hanging Scapula Retractions

10 reps
Round 1 - Repeat 2 times
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Pull Ups

max reps
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Jump Negative Pull Ups (Wide, Shoulder, Close)

5 reps each
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Australian Pull Ups (Close Grip)

12 reps
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Pull Up Hold

max hold
Round 2 - Repeat 2 times
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Jump Negative Chin Ups

10 reps
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Archer Australian Chin Ups

10 reps each
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Bar Curls (Beginner)

10 reps
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Chin Up Hold

max hold