Target your upper body using minimal equipment with this workout Bailey devised in jail
How to do it
Perform 6 sets of the first three moves with the following rep counts: 12, 10, 8, 6, 12, then 12. For the last set, superset with 12 press-ups. Rest 30-60sec between sets.
Grasp the bar with an overhand grip and retract your shoulder blades to pull up until your chin clears the bar.
With an overhand grip, keep your body straight and core tight as you pull your chest to the bar.
Now switch the focus from your back to your biceps by using an underhand grip for six sets of chin-ups.
Hop off the bar and drop to the floor. Superset this exercise with the last set from each move.