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biceps
April 24, 2025
Do This Hang Routine To Level Up Daily | Unlock New Strength
4906 likes - 160 comments
Beginner
Intermediate
Advanced
Warm-up - Repeat 2 times
Hanging On The Bar
20 seconds
Hanging Scapula Retractions
8 reps
Round 1 - Repeat 3 times
Jump Negative Pull Ups (Wide, Shoulder, Close)
10 seconds each
Archer Australian Pull Ups
7 reps each
Australian Pull Up (Wide + Shoulder + Close Grip)
7 reps each
Back Lifts
30 seconds
Round 2 - Repeat 3 times
Jump Negative Chin Ups (Wide, Shoulder, Close)
10 seconds each
Reverse Australian Chin Up
10 reps
Bar Curls (Beginner)
10 reps
Alternating One Arm Australian Chin Up Hold
7 reps each
