Intermediate

day 16: chest & biceps
Warm Up - Repeat 2 times
Exercise image
Hanging On The Bar

seconds
Exercise image
Burpees

seconds
Exercise image
Jumping Jacks

seconds
Round 1 - Repeat 3 times
Exercise image
Push Ups

reps
Exercise image
Dips

reps
Exercise image
Straight Bar Dips

reps
Exercise image
Archer Push Ups

reps each
Exercise image
Slow Motion Push Ups

reps
Round 2 - Repeat 3 times
Exercise image
Chin Ups

reps
Exercise image
Bar Curls

reps
Exercise image
Archer Australian Chin Ups

reps each
Exercise image
Chin Up Hold

seconds