Diagonal front lever
Biceps - Abs - Lats
- At a bar, perform a front lever lever.
- Don't lift all the way up, instead you should try to maintain the position at a 45° angle, with your elbows locked.
Sessions
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Shoulder and scapula rotations
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ LowerChest ∙ UpperChest ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ UpperTrapezius
T push-ups
Triceps ∙ Abs ∙ ExternalRotators ∙ LowerChest ∙ UpperChest ∙ LowerTrapezius ∙ RearDeltoid ∙ SideDeltoid
Bar swing
Biceps ∙ Forearms ∙ Abs ∙ Lats
Upper-body rotation
Quadriceps ∙ Abs ∙ Obliques ∙ Glutes ∙ Hamstrings ∙ HipFlexors
Scapular retraction
LowerTrapezius ∙ Lats
Prone pull-ups at the waist
Lats ∙ Biceps ∙ Abs