Advanced Calisthenics Back and Biceps Workout

3 sets of 1-2 one arm pull ups (both arms)
3 sets of max. one arm pull up hold + negative one arm pull up (both arms)
3 sets of 4-7 weighted pull ups (40%-60% of your own bodyweight)
3 sets of 3-5 archer pull ups
3 sets of 7-10 wide grip pull ups
3 sets of 7-10 close grip pull ups
3 sets of 7-10 regular grip pull ups
3 sets of 7-10 chin ups
3 sets of 7-10 Australian pull ups

• Rest between sets should be anywhere from 1:30 - 3:00 minutes