Intermediate
Narrow grip pull-ups
Biceps - Lats

- Placing the hands almost together or with very little separation.
- Perform pull-ups with a pronated grip.
Sessions
Routine HFK
Intermediate
Triceps ∙ Chest ∙ Biceps ∙ Dorsals ∙ Shoulders
Todoroki - fullbody
Intermediate
Triceps ∙ Chest ∙ Abs ∙ Hips ∙ Biceps ∙ Dorsals
Inferno
Intermediate
Biceps ∙ Dorsals ∙ Triceps ∙ Chest ∙ Abs ∙ Hips
World champion pull
Advanced
Biceps ∙ Dorsals ∙ Abs ∙ Chest ∙ Shoulders ∙ Triceps
Disc Weighted Pull
Intermediate
Biceps ∙ Dorsals ∙ Rotators ∙ Trapezius ∙ Shoulders
HFK 22
Intermediate
Abs ∙ Triceps ∙ Chest ∙ Biceps ∙ Dorsals ∙ Shoulders
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Tornado swing and three quarter turn
Intermediate
Biceps ∙ Obliques ∙ Abs ∙ Lats ∙ Forearms

Tornado 360
Intermediate
Biceps ∙ Obliques ∙ Abs ∙ Lats

Shoulder-assisted one arm pull-up
Advanced
Biceps ∙ Forearms ∙ Lats

Flag elevations
Intermediate
Obliques ∙ Lats ∙ AnteriorDeltoid ∙ Biceps ∙ UpperChest ∙ Triceps ∙ Abs ∙ UpperTrapezius

Tornado swing and switch
Beginner
Biceps ∙ Forearms ∙ Abs ∙ Lats

Bulgarian row on rings
Intermediate
Biceps ∙ Lats ∙ ExternalRotators ∙ LowerTrapezius ∙ RearDeltoid