45 minute intermediate bicep workout with a pull up bar

Here's everything you need to try our 45 minute intermediate bicep workout with a pull up bar. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Hanging Leg Raises With Legs Straight
  • Circuit 2
  • Chin Over Bar Hold
  • Chin Over Bar Hold
  • Bent Arm Pull Up Isometric
  • Circuit 3
  • Chin Up
  • Hanging L-Sit Hold

Circuit 1

Complete this round 4 times.

Hanging Leg Raises With Legs Straight

Complete 6 repetitions

Coaching Tips For Hanging Leg Raises With Legs Straight

Follow these cues to perform Hanging Leg Raises With Legs Straight correctly:

  • Raise the legs to hip level till they are in the l-hang position and lower them down slowly.

Circuit 2

Complete this round 3 times.

Chin Over Bar Hold

Complete 15 seconds

Coaching Tips For Chin Over Bar Hold

Follow these cues to perform Chin Over Bar Hold correctly:

  • Use a bench or box to find the position, do not jump or do a pull up
  • Create tension in the upper back and hold your chin over the bar
  • Do not rest your chin on the bar.

Chin Over Bar Hold

Complete 25 seconds

Coaching Tips For Chin Over Bar Hold

Follow these cues to perform Chin Over Bar Hold correctly:

  • Use a bench or box to find the position, do not jump or do a pull up
  • Create tension in the upper back and hold your chin over the bar
  • Do not rest your chin on the bar.

Bent Arm Pull Up Isometric

Complete 20 seconds

Coaching Tips For Bent Arm Pull Up Isometric

Follow these cues to perform Bent Arm Pull Up Isometric correctly:

  • Hold as stable position as possible creating a lot of tension in the biceps and upper back
  • Keep the feet and toes together.

Circuit 3

Complete this round 3 times.

Chin Up

Complete 6 repetitions

Coaching Tips For Chin Up

Follow these cues to perform Chin Up correctly:

  • Keep feet together and core tight
  • Do not use any momentum or add speed to the eccentric.

Hanging L-Sit Hold

Complete 25 seconds

Coaching Tips For Hanging L-Sit Hold

Follow these cues to perform Hanging L-Sit Hold correctly:

  • Keep an active hang position throughout
  • Keep the feet and knees together
  • Point the toes if able.

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This workout was made by Sean Klein

Sean Klein

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