Wide grip pull-ups
Biceps - Lats
- Perform pronated grip pull-ups, spacing your hands twice the width of your shoulders or wider.
- This positioning worsens the angle of pull and thus increases the difficulty.
Sessions
Front Lever Destruction
Intermediate
Abs ∙ Lats ∙ Biceps ∙ Hip Flexors
Push and Pull Planche and Front
Intermediate
Abs ∙ Biceps ∙ Lats ∙ Triceps ∙ Anterior Deltoid ∙ Upper Chest
Inferno
Intermediate
Biceps ∙ Lats ∙ Triceps ∙ Lower Chest ∙ Upper Chest ∙ Abs
One arm front lever preparation
Intermediate
Abs ∙ Biceps ∙ Lats ∙ Hip Flexors ∙ Obliques ∙ Forearms
NoLimits Front One Arm
Intermediate
Biceps ∙ Obliques ∙ Abs ∙ Lats ∙ Hip Flexors ∙ Rear Deltoid
Leonardo Upper Body Challenge
Intermediate
Biceps ∙ Lats ∙ Triceps ∙ Lower Chest ∙ Anterior Deltoid ∙ Upper Chest
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Tornado swing and three quarter turn
Biceps ∙ Obliques ∙ Abs ∙ Lats ∙ Forearms
Front lever to muscle up on rings
Triceps ∙ Biceps ∙ Abs ∙ AnteriorDeltoid ∙ Forearms ∙ Lats ∙ LowerChest
Rowing in bar
Biceps ∙ Abs ∙ HipFlexors ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid
Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Kettlebell shoulder halo
AnteriorDeltoid ∙ Biceps ∙ Abs ∙ UpperChest ∙ UpperTrapezius
Ring crescent
Abs ∙ Lats