Intermediate

day 3: back & biceps muscle builder
Warm Up - Repeat 3 times
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Hanging On The Bar

seconds
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Hanging Scapula Shrugs

reps
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Pull Ups

reps
Round 1 - Repeat 3 times
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Pull Ups (Wide+Shoulder+Close Grip) Weighted Vest

reps
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Bent Over Rows Barbell

reps
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Negative Muscle Ups

reps
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Hammer Curls Cross Body Dumbbell

reps
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Archer Australian Chin Ups

reps each
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Tuck Front Lever Raises

reps
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Commando Pull Ups

reps
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Chin Up Hold

max hold