Strict muscle up
Biceps - Triceps - Lats - Lower Chest
- Perform a Muscle Up as cleanly as possible technically
- Focus on keeping your legs straight, without bending your knees or pushing your feet more than 30 cm away from the bar.
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Asymmetric push-ups
Triceps ∙ LowerChest
Partial supine push-ups with elbows forward
Biceps
Asymmetrical australin pull-ups
Biceps ∙ LowerTrapezius ∙ RearDeltoid ∙ Lats ∙ ExternalRotators
Upside-down bar deadlift
Abs ∙ Lats ∙ RearDeltoid
180º leg assisted side vault
Triceps ∙ LowerChest ∙ Lumbar
Isometric scapular protraction
Triceps ∙ LowerChest ∙ UpperChest