Box Pull Up
Single Arm Row
Chin Over Bar Hold
Bicep Curls
And here's a couple of ideas as to how to implement them into your training.
1 Day a week Session
Box Pull Up 10 to 5 sets of 2 to 8 reps
Single Arm Row 3 to 5 sets of 8 to 15 reps
Chin Over Bar Holds Accumulate 30 to 1 Minute holds, rest as needed
Bicep Curls 4 to 6 sets of 8 to 16
2 Day a week Sessions
Session 1
Box Pull Up 10 to 5 sets of 2 to 8 reps
Chin Over Bar Holds Accumulate 30
to 1 Minute holds, rest as needed
Session 2
Single Arm Row 3 to 5 sets of 8 to 15 reps
Bicep Curls 4 to 6 sets of 8 to 16
These can be progressed week to week by adding reps and sets to progressively overload and improve strength over time.
Have a go and let me know how you get on💪
Also why not take a look at some of our free downloads in the link