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6 Day PPL →

4-Pull

Shoulder Dislocate · Chest Wall Stretch · Hang (Arch) · Hollow Body Hold · Wrist Flexibility Stretch · Archer Chinup · Face Pull · Bodyweight Bicep Curl · Two Arm Hang · Row (Tuck Front Lever) · Tuck Fl Row

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Created by

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Workout Breakdown

1

Shoulder Dislocate - Resistance Band

1 set × 50s

2

Chest Wall Stretch

1 set × 45s

3

Hang (Arch)

1 set × 50s

4

Hollow Body Hold

1 set × 45s

5

Wrist Flexibility Stretch

1 set × 30s

6

Archer Chinup

1 set × 4×3-5 reps

7

Face Pull

1 set × 4×8-12 reps

8

Bodyweight Bicep Curl

1 set × 3×8-12 reps

9

Two Arm Hang

1 set × 2-4min

10

Row (Tuck Front Lever) - Rings

1 set × 4×5-12 reps

11

Tuck Fl Row

1 set × 5-12 reps