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biceps
January 09, 2025
Strength Building
2309 likes - 21 comments
Beginner
Intermediate
Advanced
Warm-up - Repeat 3 times
Jumping Jacks
30 seconds
Australian Chin Ups
10 reps
Hanging Scapula Shrugs
10 reps
Round 1 - Repeat 2 times
Pull Ups
max reps
Jump Negative Pull Ups (Wide, Shoulder, Close)
5 reps each
Australian Pull Ups (Close Grip)
12 reps
Pull Up Hold
max hold
Round 2 - Repeat 2 times
Jump Negative Chin Ups
10 reps
Archer Australian Chin Ups
10 reps each
Bar Curls (Beginner)
10 reps
Chin Up Hold
max hold
