back biceps Advanced

day 29: back & biceps
Warm Up - Repeat 1 time
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Hanging Scapula Shrugs

reps
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Hanging Leg Raises

reps
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Hanging L Sit Hold

max hold
Round 1 - Repeat 3 times
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Muscle Up

max reps
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Dead Lifts Barbell

reps
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Bent Over Rows Barbell

reps
Round 2 - Repeat 3 times
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One Arm Commando Pull Up Negative

reps each
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Chin Ups (Wide+Shoulder+Close Grip) Weighted Vest

reps each
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Inverted Row Chin Ups Weighted Vest

max reps
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Head Bangers Pull Up Grip Weighted Vest

reps
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Around The World Weighted Vest

reps