Intermediate
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
Advanced
Biceps ∙ Dorsals ∙ Abs ∙ Triceps ∙ Chest ∙ Hips
Strength Gains
Advanced
Triceps ∙ Chest ∙ Abs ∙ Dorsals ∙ Shoulders ∙ Biceps
Bahamas Drop Supersets
Advanced
Triceps ∙ Chest ∙ Shoulders ∙ Biceps ∙ Dorsals ∙ Back
Explosive Pull Ups
Advanced
Biceps ∙ Dorsals ∙ Triceps ∙ Chest
Vegeta - Chest and Triceps
Intermediate
Triceps ∙ Chest ∙ Shoulders ∙ Biceps ∙ Dorsals ∙ Abs
Just Pull for 30 min.
Intermediate
Biceps ∙ Dorsals ∙ Triceps ∙ Chest
You may also like

Half burpees
Beginner
Triceps ∙ Abs ∙ HipFlexors ∙ LowerChest

One arm weighted pull-up
Advanced
Biceps ∙ Lats ∙ Forearms

Archer dips on rings
Intermediate
Triceps ∙ LowerChest ∙ AnteriorDeltoid

Neutral support position on rings
Beginner
Triceps ∙ Abs ∙ LowerChest

Wall assisted handstand
Beginner
Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ UpperTrapezius ∙ Serratus

Shoulder shake
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ RearDeltoid ∙ UpperChest ∙ UpperTrapezius ∙ LowerTrapezius ∙ SideDeltoid