# Back & Biceps Burn

You'll fire up your back and biceps using nothing but your bodyweight — leaving you feeling strong, tall, and pumped. Pull hard, rest smart, repeat.

## Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 20s Dead Hang
- 1 × 8 Scapular Pull-Up
- 1 × 8 Scapular Shrug

## Main Workout

- **Superset · 3 rounds**
  - Pullup Progression
  - Row Progression
- **Superset · 3 rounds**
  - 6 Chin-Up
  - 20s Chin Up Hold
- 1 × Pullup Progression _(progression — pick your level)_

## Cool Down

- 1 × 30s Child's Pose Lat Stretch
- 1 × 20s Shoulder Stretch (Cross-Body)
- 1 × 20s Biceps Stretch
- 1 × 20s Shoulder Extension Stretch