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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Kettlebell swing
Lumbar ∙ Glutes ∙ Hamstrings ∙ AnteriorDeltoid ∙ LowerChest ∙ UpperChest ∙ Quadriceps ∙ UpperTrapezius
Isometric prone pull-ups
Biceps ∙ Lats
Full hefesto pull with support
Biceps ∙ AnteriorDeltoid ∙ LowerChest
Handstand with posterior pelvic tilt facing the wall
Abs ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ UpperTrapezius ∙ Serratus ∙ Triceps ∙ UpperChest
Biceps and chest extensions
Biceps ∙ LowerChest ∙ UpperChest
Isometric push-ups
Triceps ∙ Abs ∙ UpperChest ∙ LowerChest