Beginner

Back and biceps hypertrophy

Lats ∙ Upper Trapezius ∙ Lower Trapezius

40 min

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Advanced Full Body with Elastic Band

Intermediate

Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Glutes ∙ Quadriceps ∙ Hamstrings

Unilateral correction

Beginner

Upper Chest ∙ Lower Chest ∙ Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Glutes

Fullbody hypertrophy with end

Intermediate

Upper Chest ∙ Lower Chest ∙ Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Glutes

World champion pull

Intermediate

Lats ∙ Upper Trapezius ∙ Lower Trapezius

Spartan pull

Intermediate

Lats ∙ Upper Trapezius ∙ Lower Trapezius

Eren Back Lever

Intermediate

Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Lats ∙ Upper Trapezius ∙ Lower Trapezius

Explosion Pull Ups

Intermediate

Lats ∙ Upper Trapezius ∙ Lower Trapezius

Santana - 100 push-ups and 50 pull-ups

Intermediate

Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Upper Chest ∙ Lower Chest