Duration: 58 minutes
An upper-body day that blends straight-arm skill work with dumbbell and cable hypertrophy. Warm up the shoulders, then train the front lever (front lever lean and raise) and the back lever (German hang) while you are fresh, then finish with the incline press, seated row, overhead press and lat pulldown. Build straight-arm hold times and reps on the skills, work the lifts in the 8 to 12 range and add load when you top it.