Beginners looking to build functional upper body strength using only public park equipment and playground bars.
Estimated Daily Calories
2400 kcal
Protein Target
"Focus on active shoulders by pushing the bar away from you during hangs; this engages your lats and protects your rotator cuffs before you attempt pull-ups."
Gloves are optional, but using chalk or simply building natural calluses is better for developing the grip strength required for advanced bar work.
Look for a low horizontal bar or a set of parallel bars. The more horizontal your body is, the harder the row becomes, so start with a higher bar angle.
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