Buy Membership
Training
Shop
Buy Membership
Log in
back
biceps
September 25, 2025
Pull Power
7772 likes - 128 comments
Beginner
Intermediate
Advanced
Warm-up - Repeat 3 times
Jumping Jacks
30 seconds
Plank In And Outs
30 seconds
Hanging On The Bar
20 seconds
Round 1 - Repeat 2 times
Jump Negative Pull Ups (Wide, Shoulder, Close)
10 seconds each
Australian Pull Up (Wide + Shoulder + Close Grip)
10 seconds each
Hanging Scapula Retractions
25 seconds
Superman Pumps
30 seconds
Round 2 - Repeat 2 times
Jump Negative Chin Ups (Wide, Shoulder, Close)
10 seconds each
Australian Chin Up (Close Grip)
25 seconds
Reverse Australian Chin Up
25 seconds
Bar Curls (Beginner)
25 seconds
