Beginner
Isometric half-way prone pull-up
Biceps - Lats

- Get into a prone grip position.
- Hang so that your forehead is level with the bar.
- Hold for a set amount of time.
Sessions
Tenerife - Dorsal and biceps
Intermediate
Biceps ∙ Dorsals ∙ Trapezius ∙ Shoulders ∙ Rotators ∙ Abs
Endurance Challenge 1 - Javi Ales
Intermediate
Biceps ∙ Dorsals
Endurance Challenge 2 - Javi Ales
Advanced
Biceps ∙ Dorsals ∙ Triceps ∙ Chest
Endurance Challenge 3 - Javi Ales
Advanced
Biceps ∙ Dorsals ∙ Triceps ∙ Chest ∙ Forearms
Yoru Back & Cardio
Advanced
Biceps ∙ Dorsals ∙ Forearms
Titan Pull Ups Reinforcement
Intermediate
Biceps ∙ Dorsals ∙ Forearms
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Neutral pull-ups
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Wrist-assisted one arm pull-up
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Supine pull-ups
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Isometric L sit on bar
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Olympic muscle up
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