back biceps

March 01, 2017

Daily Pull Series For Unstoppable Growth | Follow This Formula

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Warm-up - Repeat 3 times
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Knee Raises (Dip Bars)

45 seconds
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Diamond To Regular Push Ups

45 seconds
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Plank Knees To Elbow

45 seconds
Round 1 - Repeat 3 times
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Chin Up Grip Headbangers

14 reps
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L Sit Pull Ups

12 reps
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Australian Pull Up (Wide + Shoulder + Close Grip)

9 reps each
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Australian Pull Up (Wide + Shoulder + Close Grip)

20 reps
Round 2 - Repeat 3 times
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Inverted Row Pull Ups

13 reps
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Commando Pull Up (One Arm Negative)

7 reps each
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Upside Down Deadlift

12 reps