1. Skill Block (6 min cap)
• Planche Leans × 3
• Dynamic FL - 3x3
• Gironda Sternum Pull-Ups × 1 × 7
2. Lower Main Lift (8–10 min)
LeverEDGE RDL
8-7-5 @ ~145 (290 lever-load)
Your posterior-chain strength day.
3. Upper Main Lift — Chest Focus (8–10 min)
Hammer Guillotine Press
8-7-5 @ 230-250-270
4. Density Superset (6–7 min)
Machine Lateral Raise 8-7-5 @ 20
Rope Hammer Curls 8-7-5 @ 130
Delts + arms = aesthetics.
5. Finisher (5–8 min)
Headbanger Pull-Ups × max reps - 45
(Your HR spikes → cardio score benefits)
DAY A = Chest aesthetics, hamstrings, delts, arms, HR density (30 minutes)
AVG HR - 110 BPM
MAX HR - 133 BPM
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