DAY 2 / TUESDAY - Front Lever & Pull (Strength Focus)
Focus: Pulling strength and front lever development, with emphasis on heavy eccentric and unilateral work (low reps/high intensity).
Strength – Weighted Pull-Ups:
Always remember, if any workout routine is too challenging for you to proceed, make sure you focus on perfecting the basics. Gauge your level in every exercise progressions where you can confidently perform with proper technique and form.
4×5 Weighted Pull-Ups (2-arm) with added weight (e.g. weight belt). Choose a load ~80-90% of your 5RM. Pull explosively, hold chest to bar briefly, then lower 2-3s.
Rest: ~2 min. These compound strength sets ensure the larger pulling muscles (lats, traps, biceps) get sufficient stimulus for strength and hypertrophy beyond the low-rep one-arm work.