DAY 5 / FRIDAY - Front Lever & Pull (Hypertrophy Focus)
Follow the front lever isometric exercises in the video. Use additional resources for other front lever isometric exercises.
Focus: Pull hypertrophy/endurance and front lever practice. This complements Tuesday’s heavy work by using higher volume (moderate intensity) for the pulling muscles and core.
Accessory Pull:
3×12 Chin-Ups (underhand grip) focusing on biceps engagement – if fatigued, use band assist to hit the rep count. This emphasizes biceps to help hypertrophy those elbow flexors after lats are pre-fatigued.
3×15 Hammer Curl to Reverse Curl superset: do 15 hammer curls then immediately 15 reverse-grip curls with light bar or dumbbells. This flushes blood into forearms and biceps, strengthening the brachioradialis and forearm extensors, which supports elbow health under high pull-up volume.
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