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Pull-Ups - (All Views)

Advanced Workout (Day 3) - BACK & BICEPS • 30s

///// PRIMARY MUSCLES WORKED

- Latissimus dorsi
- Teres major
- Trapezius
- Rhomboid major
- Rhomboid minor

BICEPS
- Biceps brachii
- Brachialis

FOREARMS
- Brachioradialis

///// SECONDARY MUSCLES WORKED

NECK
- Splenius capitis
- Sternocleidomastoid

SHOULDERS
- Anterior deltoid
- Middle deltoid
- Posterior deltoid

BACK
- Teres minor
- Infraspinatus
- Trapezius
- Thoracolumbar fascia

TRICEPS
- Triceps brachii, lateral head
- Triceps brachii, long head
- Triceps brachii, medial head

FOREARMS
- Anconeus
- Extensor carpi ulnaris
- Extensor digiti minimi
- Flexor carpi ulnaris
- Extensor carpi radialis brevis
- Extensor carpi radialis longus
- Abductor pollicis longus
- Extensor pollicis brevis

ABS
- External oblique

GLUTES
- Gluteus maximus
- Gluteus medius

HIP
- Tensor fascia lata
- Adductor magnus

QUADS
- Vastus lateralis

HAMSTRINGS
- Biceps femoris, long head
- Biceps femoris, short head
- Semimembranosus
- Semitendinosus

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    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - [R] Posterior deltoid

    BACK
    - [R] Trapezius
    - [R] Latissimus dorsi
    - [R] Rhomboid major
    - [R] Teres major

    BICEPS
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    - [R] Brachialis

    FOREARMS
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    ///// SECONDARY MUSCLES WORKED

    NECK
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    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - [L] Posterior deltoid

    BACK
    - [L] Trapezius
    - [L] Latissimus dorsi
    - [L] Rhomboid major
    - [L] Teres major

    BICEPS
    - [L] Biceps brachii
    - [L] Brachialis

    FOREARMS
    - [L] Brachioradialis

    ///// SECONDARY MUSCLES WORKED

    NECK
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    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Posterior deltoid

    BACK
    - Latissimus dorsi
    - Infraspinatus
    - Trapezius
    - Rhomboid major
    - Rhomboid minor

    BICEPS
    - Biceps brachii
    - Brachialis

    ///// SECONDARY MUSCLES WORKED

    NECK
    - Splenius capitis
    - Sternocleidomastoid

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