FrontLever - Contrast/RPT

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2 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Work on the front lever while focusing on shoulders and arms.

FrontLever and contrast 1 11 exercises, 57 mins

	2x8 reps	rest: 60s
	2x8 reps	rest: 60s
Smith Machine Deadlift	2x5 reps	rest: 80s
Smith Machine Deadlift	2x15 reps	rest: 50s
Barbell Overhead Front Raise	2x5 reps	rest: 80s
Dumbbell Deltoid Raise	2x15 reps	rest: 60s
Cable Bicep Curl (Supine Close Grip)	2x5 reps	rest: 80s
Cable Bicep Curl (Supine Close Grip)	2x15 reps	rest: 60s
	2x5 reps	rest: 80s
	2x15 reps	rest: 50s
	4x10 reps	rest: 30s

FrontLever, Arms & Chest 9 exercises, 55 mins

	2x1 reps	rest: 60s
	2x1 reps	rest: 60s
Dumbbell Incline Hammer Curl	4x10,5,6,7 reps	rest: 80s
Dumbbell One-Arm Lateral Raise	3x8 reps	rest: 60s
Dumbbell Incline Fly With A Twist	4x10,5,6,7 reps	rest: 80s
	3x12 reps	rest: 60s
EZ Bar French Press	3x12 reps	rest: 60s
Dumbbell Cuban Press	3x14 reps	rest: 50s
	3x8 reps	rest: 70s

FrontLever and contrast 2 13 exercises, 1 hr 2 mins

	2x1 reps	rest: 60s
	2x1 reps	rest: 60s
Machine Leg Press (Narrow Stance)	2x5 reps	rest: 80s
Machine Leg Press (Narrow Stance)	2x15 reps	rest: 50s
Barbell Upright Row	2x5 reps	rest: 80s
Barbell Upright Row	2x15 reps	rest: 50s
Cable Dual Overhead Curl	2x5 reps	rest: 0s
Cable Reverse Fly	2x5 reps	rest: 80s
Cable Dual Overhead Curl	2x15 reps	rest: 0s
Cable Reverse Fly	2x15 reps	rest: 50s
Leverage Machine High Row	2x5 reps	rest: 80s
Leverage Machine High Row	2x15 reps	rest: 50s
	4x8 reps	rest: 50s