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Back and Arms Workout

Gym | Single Workout | Intermediate: 4 exercises

This challenging upper body workout consists of pull-ups, hammer grip pull-ups on the dip cage, chin-ups, and triceps dips. Start with 3 sets of 10 reps for each exercise. The pull-up targets the upper back, shoulders, and arms, while the hammer grip pull-up on the dip cage emphasizes the biceps, forearms, and upper back. Chin-ups work the biceps and upper back, and triceps dips target the triceps, chest, and shoulders.

For an effective superset, perform pull-ups and hammer grip pull-ups on the dip cage back to back, resting 60-90 seconds between each superset. Next, pair chin-ups with triceps dips to maximize your upper body workout. Remember to maintain proper form and engage your core throughout each exercise. As you progress, consider increasing the number of reps or adding additional sets for a greater challenge and enhanced strength gains. Incorporating this workout into your fitness routine will help build upper body strength, improve muscle definition, and enhance overall fitness.

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  • #Exercise / Sets
    1Pull-up3 sets • 10 reps
    2Hammer Grip Pull-up on Dip Cage3 sets • 10 reps
    Hammer Grip Pull-up on Dip Cage
    3Chin-Up3 sets • 10 reps
    4Triceps Dip3 sets • 10 reps
    Triceps Dip