Do you want big arms and a strong back? Well, it’s your lucky day because I will show you how you can achieve your goal with just using your body weight.

So let me show you real quick the tactics. The whole workout is a routine, it means that you’re doing the exercises one after another one with around 1 min. pause between, however, if you feel that you need more time take it and start again when you recovered. You need to repeat the routine 3 times. The reps written down bellow are just goals, so what you really want to concentrate on is the perfect form(I know that my form isn’t the best, I’m working on it), that’s the key to success. Let’s go!

So the first exercises in our list will be my favorite one

•Pull ups x7-10

A lot of people try to isolate the bicep or back doing it, well I think that it’s useless, because a pull up is a back AND bicep exercise so it’s a win-win situation and you don’t need to invent a bicycle.

You can also variate with the grip.

•Chin ups x7-10

Well doing pull ups and chin ups you want to keep proper form, it means to start from a dead hang come with the chin over the bar and then bring yourself back into a dead hang.

•Australian pull ups x10

Even it’s an easy exercise you want to be explosive as possible.

•Headbangers x10



Doing those ones you really want to stay on the top of the bar and if you feel that you start to come down you really want to bring yourself back to the top position so you can do it with the perfect form.

•Body Curles x12

The whole video: https://www.youtube.com/watch?v=WzFMnRUzYog&t=186s

This exercise will be performed on rings or TRX. You need to choose the angle that is good for you. When you found the good position you want to start with wrists pointed out, from there you twist them all the way in and then pull right up to your head. The point is that your elbows stay in the same position. And to use your bicep you want to have the false grip.

•Archer Pull ups x10

Those pull-ups should be done on parallels and wider you grab than harder it gets.

•Comando one arm negative x4 (each arm)

At the beginning, when you just start, you will fall kinda fast. But more you do it, more control you gonna get.

And there you go, that’s all from me.

See you next time, bye.