Of any calisthenics exercise, pull-ups are the most difficult to perform and see improvements without significant time and effort. Your pulling muscles (biceps, latissimus dorsi, rear deltoids, ...

Building muscle depends on several factors and isn't something that'll happen overnight after just one workout.

All you need for this full-body strength routine is a chair and a mat. All you need for this full-body strength routine is a chair and a mat. Credit... Supported by By Danielle Friedman Videos by ...