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.
Routines
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
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Isometric dips
Beginner
Triceps ∙ LowerChest
Kettlebell row
Beginner
Biceps ∙ Lats ∙ RearDeltoid ∙ LowerTrapezius ∙ Lumbar
Advanced dips with elastic band
Intermediate
Triceps ∙ AnteriorDeltoid ∙ LowerChest
Lower half prone pull-ups
Beginner
Biceps ∙ Lats
One arm front lever
Advanced
Biceps ∙ Obliques ∙ Abs ∙ Lats
Diagonal front lever
Advanced
Biceps ∙ Abs ∙ Lats
