back biceps

January 29, 2026

Lat Builder

1065 likes - 23 comments
Warm-up - Repeat 2 times
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Hanging On The Bar

20 seconds
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Hanging Scapula Retractions

20 seconds
Round 1 - Repeat 2 times
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Jump Negative Pull Ups (Wide, Shoulder, Close)

10 seconds each
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Archer Australian Pull Ups

15 seconds each
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Pull Up Hold

15 seconds
Round 2 - Repeat 2 times
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Jump Negative Chin Ups

25 seconds
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Bar Curls (Beginner)

25 seconds
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Reverse Australian Chin Up

20 seconds