Pulling strength and arm isolation.
Lying under a bar set at hip height, body straight, pull your chest to the bar and lower under control.
Hang from a bar with an underhand (supinated) grip and pull your chin above the bar, then lower under control.
A classic isolation exercise that targets the biceps through elbow flexion using a pair of dumbbells.
This program is a structured, real-world training plan built for genuine progression — not tied to a specific fictional character. Results depend on genetics, consistency, nutrition, and recovery, and typically take months, not weeks. Scale every exercise to your own level.