Set: 3 Reps: 8/9/10/11 Target: biceps, lats

Use an underhand grip and lower yourself all the way down.

If you find chin-ups easy, wear a weight belt so you are in the correct rep range. 

Set: 4 Reps: 12(each side) Target: chest, abs

Control the weight’s direction using your core and squeeze your chest muscles when the weight is overhead.