Beginner
Elbow flexion and extension
Biceps - Triceps
- Bend your elbows through their full range of motion, from fully extended to fully flexed.
Sessions
Warm Up Routine
Beginner
Chest ∙ Dorsals ∙ Shoulders ∙ Trapezius ∙ Legs ∙ Rotators
Basics warm up
Beginner
Triceps ∙ Biceps ∙ Dorsals ∙ Chest ∙ Legs ∙ Shoulders
Specific Elbow Warm-up
Beginner
Biceps ∙ Forearms ∙ Shoulders ∙ Trapezius ∙ Rotators ∙ Chest
Specific Wrists Warm-up
Beginner
Forearms ∙ Biceps ∙ Triceps
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Raises to half front lever in low bar
Intermediate
Biceps ∙ Abs ∙ Lats ∙ LowerTrapezius
Australian chin ups
Beginner
Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid ∙ ExternalRotators
Sphinx push-ups
Intermediate
Triceps ∙ Abs
Pike push-up
Intermediate
Triceps ∙ AnteriorDeltoid ∙ UpperChest
Archer push ups on rings
Intermediate
Triceps ∙ Abs ∙ LowerChest
Push ups with rotation on rings
Intermediate
Triceps ∙ Abs ∙ ExternalRotators ∙ LowerChest