Beginner

Isometric knee raises

Abs - Hip flexors - Forearms

Isometric knee raises

Hang from the bar.
Bend your legs and raise them until your thighs form a right angle with your torso.
Hold this position for a certain amount of time.

Sessions

Abdul transformation routine

Advanced

Chest ∙ Triceps ∙ Shoulders ∙ Biceps ∙ Dorsals ∙ Abs

Abdul god level transformation routine

Advanced

Chest ∙ Triceps ∙ Biceps ∙ Dorsals ∙ Shoulders ∙ Abs

Abs at the park - Yerai

Beginner

Abs ∙ Hips ∙ Obliques ∙ Triceps ∙ Chest ∙ Dorsals

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Hinge Row

Hinge Row

Intermediate

Biceps ∙ Lats ∙ LowerTrapezius ∙ Forearms

Neck and Abs extensions

Neck and Abs extensions

Beginner

Abs ∙ UpperChest ∙ LowerChest ∙ Lats

One arm dead hang

One arm dead hang

Beginner

Forearms

Headbangers

Headbangers

Intermediate

Biceps ∙ Lats ∙ Abs

T push-ups

T push-ups

Intermediate

Triceps ∙ Abs ∙ ExternalRotators ∙ LowerChest ∙ UpperChest ∙ LowerTrapezius ∙ RearDeltoid ∙ SideDeltoid

Isometric impossible dip

Isometric impossible dip

Intermediate

Triceps ∙ LowerChest ∙ Abs