Routine #37 Back&Biceps

10 Chin ups + 10 sec hold + 10 sec hold 3 séries;

3-5 Negative chin ups 3 séries;

5-10 Close grip pull ups 3 séries;

3-10 Pull ups + 10 sec hold + 10 sec hold;

2 Pull ups - 5 sec hold + 2 pull ups - 5 sec hold, fazer 5 séries;

10 Phorm pull ups 3 séries;

5 Close grip pull ups + 5 Close grip chin ups + 10 Sec hold, fazer 5 séries;

Max australian pull ups.

Ve o resto no video que está aqui em baixo: