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beginner

Billy Dynamics Introduction

biceps · dorsals · forearms
20 min
Bar Swing
4x3
Bar Swing
Australian pull ups
3x10
Australian pull ups
Australian chin ups
3x8
Australian chin ups
Isometric supine pull-ups
3x15"
Isometric supine pull-ups
Dead Hang
3x15"
Dead Hang
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triceps · chest · biceps · dorsals

intermediate
Felipe Muscle Up Reinforcement

dorsals · biceps · chest · triceps

intermediate
Batman

biceps · forearms

beginner
Specific Elbow Warm-up

biceps · dorsals

intermediate
Explosion Pull Ups

chest · triceps · back · biceps · shoulders

intermediate
All Might - Upperbody

triceps · chest · biceps · back

intermediate
Just Pull for 30 min.