1. SKILL STRENGTH BLOCK…
A1. Bent-Arm Planche – ×3
A2. Advanced Planche Leans – ×5
A3. Gironda Sternum Pull-Ups – Wide x 9, Close x 5
2. LOWER BODY…
B1. Lying Leg Curl - 70-90-110
B2. LeverEdge RDL – 8-7-5 @ 145 (290)
B3. Leg Press: 8-7-5 @ 270-360-450*
B4. Leg Press Calf Raise – 270-360-450*
*Super Set
PUSH – Chest, Shoulders, Triceps…
C1. CG Machine Press - 135-150-175
C2. Machine Guillotine Press – 150-180-210
C3. Deep Dips – 8-7-5 (25
C4. Pike HSPUs - 8-7-5
C5. Lateral Raise Machine - 33-44-55
C6. Bodyweight Triceps Extensions – 10
PULL – THICKNESS + WIDTH…
D1. T-Bar Row – 90-115-125
D2. CG Cable Rows – 170-200-203
D3. Reverse Pec Deck – 70-90-120
D4. Band Pull-Aparts – 1 × 20 @ Purple
D5. Headbanger Pull-Ups – 25 (ROM)
5. BICEPS…
E1. Band Curls – 8-7-5 @
E2. Curl + Reverse Curl Band Combo – 8-7-5 @ Black
Rope Hammer Curls - 8 @ 140
Avg HR: 118 BPM
Max HR: 154 BPM
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