Beginner

Australian pull ups

Biceps - Lats - Lower trapezius - Posterior deltoid - External rotators

Australian pull ups
  • While hanging from a low bar, position yourself underneath with your legs either straight or bent.
  • Perform a rowing motion with a pronated grip (palms facing forward).

Sessions

Back and biceps hypertrophy

Beginner

Biceps ∙ Dorsals ∙ Trapezius ∙ Shoulders ∙ Rotators ∙ Forearms

Back and biceps hypertrophy

Intermediate

Biceps ∙ Dorsals ∙ Trapezius ∙ Shoulders ∙ Rotators

Tenerife - Dorsal and biceps

Intermediate

Biceps ∙ Dorsals ∙ Trapezius ∙ Shoulders ∙ Rotators ∙ Abs

Galápagos Drop Supersets

Intermediate

Triceps ∙ Chest ∙ Biceps ∙ Dorsals ∙ Trapezius ∙ Shoulders

Front Lever Preparation

Intermediate

Biceps ∙ Dorsals ∙ Abs ∙ Hips ∙ Trapezius ∙ Shoulders

Yamcha - Upperbody for beginners

Beginner

Triceps ∙ Chest ∙ Biceps ∙ Dorsals ∙ Trapezius ∙ Shoulders

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