Advanced
Weighted muscle up
Triceps - Biceps - Lats - Lower chest

- Perform a weighted muscle up, either with chains and plates, weighted vest or equivalent.
- Adjust the weight so that it is demanding but without overdoing it.
- Fully extend the arms down and lock them at the end of the top to complete the repetition.
You may also like

360 Swing
Intermediate
Biceps ∙ Obliques ∙ Lats ∙ HipFlexors ∙ Abs

Assisted handstand push-up facing the wall with extended range
Intermediate
Triceps ∙ UpperChest ∙ Serratus ∙ UpperTrapezius ∙ AnteriorDeltoid

Explosive Spartan dips with switch
Advanced
Triceps ∙ AnteriorDeltoid ∙ LowerChest

Prone pull ups on rings
Intermediate
Biceps ∙ Lats

Single leg front lever negative
Intermediate
Abs ∙ Biceps ∙ Lats

One arm push-ups
Advanced
Triceps ∙ LowerChest ∙ UpperChest ∙ AnteriorDeltoid ∙ Abs ∙ Obliques