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Build Muscle Recommended program

Pull-Up Bar: Back & Biceps

A doorway pull-up bar is enough for a wider back and bigger biceps. Pull-ups, chin-ups and slow negatives build the lats, and hanging knee raises finish the abs.

10exercises
34min
20sets
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Training flow

Warm-up 3 exercises
Arm Circles
1 sets 30s Shoulders
rest 10s
Dead Hang
1 sets 20s Forearms
rest 15s
Scapular Pull-Up
1 sets 8 reps Traps
rest 15s
Main 5 exercises
Pull-Up
4 sets 6-10 reps Lats
rest 90s
Chin-Up
3 sets 6-10 reps Lats
rest 90s
Negative Pull-Up
3 sets 4-6 reps Lats
rest 75s
Reverse Snow Angel
2 sets 12-15 reps Upper Back
rest 45s
Hanging Knee Raise
3 sets 10-15 reps Abs
rest 60s
Cool-down 2 exercises
Standing Lat Stretch
1 sets 30s Lats
rest 10s
Child's Pose
1 sets 45s Lower Back
rest 10s