My 16 Favorite Pullups!

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💪🏼MY 16 FAVORITE PULLUPS!

🌋Build a beautiful back with these 16 pullup variations! The first 3 variations almost anybody can do. But they get harder as the list expands so there's something for everyone, baby!

1. Australian 🇦🇺 Pullups (Inverted Row)
2. Self-Assisted
3. Band-Assited
4. Chinups (Underhand-Grip)
5. Hammer-Grip Pullups (Neutral)
6. Pullups (Overhand-Grop
7. Hollow-Body Pullups
8. Close-Grip
9. Wide-Grip
10. Band-Resisted
11. Weighted
12. Mixed-Grip
13. Towel-Grip
14. Self-Assisted 1-Arm Pullups
15. Spider Pullups
16. Side-To-Side

🍊I'm using the PURMOTION POWER RACK. 💰Get 10% off this rack and all PURMOTION PRODUCTS with my coupon code:

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Luscious Leg Day Circuit

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🔥Here's a great lower body circuit you can add to your next leg day. The 5th move is shown first FYI. Perform each move for a minute with 12 seconds of rest between moves:

1️⃣1-Leg Hip-Hinge- Left Side
2️⃣1-Leg Hip-Hinge- Right Side
3️⃣Reverse Lunge- Left Side
4️⃣Reverse Lunge- Right Side
5️⃣Drop Squats

📝That’s 1 round. Do 3-5 rounds resting 1-2 minutes between rounds. Plug whatever variations for each movement you can do based on fitness level and equipment access.

🍊In moves 1-4, I’m using the DUAL RENEGADE BARS & WISHBONE landmine/barbell attachment from PURMOTION.

In move 5, I’m using the SANDDUNE STEPPER.

💰Get 10% off all this equipment with my coupon code:

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Sandman Complex!

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💀Bags or bells? Pick your poison! Or mix between both options 💪🏼

1 Clean
1 Squat to Press
2 Alternating Reverse Lunges (1/side)

📝That's 1 rep. Set the clock for 2 minutes and do as many quality reps as you can. That's 1 round. Do 3-5 rounds, resting 1-2 minutes between rounds.

Click the link below to get my sandbags:

ULTIMATE SANDBAGS

My 10 Favorite Biceps Exercises

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1. Flexed-Arm 👨‍🌾 Farmer's Walks/Carries
2. Close-Grip Chinups
3. PURMOTION Swiss/Multi-Grip Bar Hammer 🔨 Curls
4. Twisting Biceps Curls
5. Bandbell Standing Biceps Curls
6. Bent-Over Biceps Curls
7.  E-Z Curls + Band Tension
8. BAND/Cable Hinge Curls
9. PURMOTION AIRFIT Bodyweight Biceps Curls
10. BAND Hammer 🔨 Curls

🧠First and foremost, the chinup is the undisputed king of biceps ⚾️ builders! I also like keeping most of my reps in the 8 to 15-rep range (or 30-60 second work period) for biceps training. But I also tap into some lower-rep work for compound, multi-joint moves like chinups and straight bar curls. And I definitely utilize some super high-rep work (1-2+ minute work periods) with band/cable and dumbbell variations for precious pumps 🔥 and metabolic stress. Remember- the research 🔬 into hypertrophy (muscle gain) shows us 2 key 🔑 things:

1️⃣For best results and max gainz, use ALL rep ranges.

2️⃣The muscle gain (NOT strength) stimulus is similar between heavier and lighter loads as long as you are training close to failure.

🤯So you use all rep ranges, loads, training tools, angles, variations, etc. for max GAINZZZZZ!

And get 10% off all PURMOTION equipment with my coupon code:

TheDailyBJ