FrontLever - Contrast/RPT
General
Advanced
Machine strength
Plan Details
The FrontLever - Contrast/RPT routine by Yepkenzie is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
Work on the front lever while focusing on shoulders and arms.
Routine detail
Mon
FrontLever and contrast 1
Est. 57 min
11 exercises
One leg front lever
2 Sets
One leg front lever
2 Sets
Smith Machine Deadlift
2 Sets x 5 Reps
Smith Machine Deadlift
2 Sets x 15 Reps
Barbell Overhead Front Raise
2 Sets x 5 Reps
Dumbbell Deltoid Raise
2 Sets x 15 Reps
Cable Bicep Curl (Supine Close Grip)
2 Sets x 5 Reps
Cable Bicep Curl (Supine Close Grip)
2 Sets x 15 Reps
Bench press convergent machine
2 Sets x 5 Reps
Bench press convergent machine
2 Sets x 15 Reps
Abdominal oblique crunch
4 Sets x 10 Reps
Thu
FrontLever, Arms & Chest
Est. 56 min
9 exercises
One leg front lever
2 Sets
One leg front lever
2 Sets
Dumbbell Incline Hammer Curl
4 Sets x 10,5,6,7 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
4 Sets x 10,5,6,7 Reps
EZ Bar Drag Curl
3 Sets x 12 Reps
EZ Bar French Press
3 Sets x 12 Reps
Dumbbell Cuban Press
3 Sets x 14 Reps
EZ bar incline bench press
3 Sets x 8 Reps
Fri
FrontLever and contrast 2
Est. 62 min
13 exercises
Split legs front lever
2 Sets
Split legs front lever
2 Sets
Machine Leg Press (Narrow Stance)
2 Sets x 5 Reps
Machine Leg Press (Narrow Stance)
2 Sets x 15 Reps
Barbell Upright Row
2 Sets x 5 Reps
Barbell Upright Row
2 Sets x 15 Reps
Cable Dual Overhead Curl
2 Sets x 5 Reps
Cable Reverse Fly
2 Sets x 5 Reps
Cable Dual Overhead Curl
2 Sets x 15 Reps
Cable Reverse Fly
2 Sets x 15 Reps
Leverage Machine High Row
2 Sets x 5 Reps
Leverage Machine High Row
2 Sets x 15 Reps
Abdominal oblique crunch
4 Sets x 8 Reps
