Muscle up
Biceps - Triceps - Lats - Lower Chest
- Hang from the bar.
- Explosively pull yourself up, so that your head is above the bar and you are in a hanging position.
- You may need to improve the flexibility of your shoulder extension to perform this movement correctly.
Sessions
Back and biceps hypertrophy
Intermediate
Lats ∙ Upper Trapezius ∙ Lower Trapezius
Strength Gains
Intermediate
Glutes ∙ Quadriceps ∙ Hamstrings ∙ Calves
Bahamas Drop Supersets
Intermediate
Upper Chest ∙ Lower Chest ∙ Glutes ∙ Quadriceps ∙ Hamstrings ∙ Calves
Explosive Pull Ups
Intermediate
Lats ∙ Upper Trapezius ∙ Lower Trapezius
Vegeta - Chest and Triceps
Intermediate
Upper Chest ∙ Lower Chest ∙ Biceps ∙ Triceps ∙ Forearms
Just Pull for 30 min.
Intermediate
Lats ∙ Upper Trapezius ∙ Lower Trapezius
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Isometric push-ups
Triceps ∙ Abs ∙ UpperChest ∙ LowerChest
L-sit to handstand
Triceps ∙ Abs ∙ HipFlexors ∙ AnteriorDeltoid ∙ UpperChest ∙ UpperTrapezius ∙ Serratus
Supine pull-ups in L
Biceps ∙ Abs ∙ HipFlexors ∙ Lats
Supine back lever
Triceps ∙ AnteriorDeltoid ∙ Biceps ∙ LowerChest ∙ Lumbar
Handstand on a bar
Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ UpperTrapezius ∙ Serratus ∙ Forearms
Straddle press with bent elbows
Triceps ∙ AnteriorDeltoid ∙ Lumbar ∙ UpperChest ∙ Serratus ∙ UpperTrapezius