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biceps
July 06, 2023
Rep Building
2001 likes - 57 comments
Beginner
Intermediate
Advanced
Warm-up - Repeat 3 times
Jumping Jacks
30 seconds
Hanging On The Bar
20 seconds
Round 1 - Repeat 2 times
Pull Ups
max reps
Jump Negative Pull Ups (Wide, Shoulder, Close)
5 reps each
Australian Pull Up (Wide + Shoulder + Close Grip)
7 reps each
Hanging Scapula Shrugs
10 reps
Round 2 - Repeat 2 times
Jump Negative Chin Ups (Wide, Shoulder, Close)
5 reps each
Archer Australian Chin Ups
7 reps each
Bar Curls (Beginner)
10 reps
Chin Up Hold
max hold
