Upper Body Density…

• RIR: 2–3
• Avg HR: 120–130 bpm
• Max HR: ≤140–145 bpm
• Rest: 30–45 sec between sets, 60 sec between exercises
• No grinding reps
• No breath-holding/Valsalv

Targets

Warm-Up 

Pec Dec 

1 x 15 @ 90

Main Workout

30 second rest in between sets. 60 second rest in between exercises. 

Reverse Incline Hammer Press

8-7-5 @ 155-165-175

Machine Chest-Supported Row

8-7-5 @ 190-210-220 (last set underhand) 

Wide Grip Pulldown

1 x 12 @ 120

Seated Incline Curl

Hammer-Regular-Hammer

8-7-5 @ 30

Machine Shoulder Press 

1 x 12 @ 100

Machine Lateral Raise

8-7-5 @ 65-70-75

 

Rear Delt Fly 

8-7-5 - 110

Cable OH Extensions (back pad)

8-7-5 @ 50-60-60

Cash Out: 

Low-to-High Fly - 1 x 12 @ 35

Planche Leans - 1 @ 5 seconds 

Delt Sweeps - 3 x 5/5 @ 25

Band Pull Apart - 3 x 12 @ Purple

ISO Flex 

AVG HR - 102 BPM

MAX HR - 124 BPM

Rest Day…

Upper Body Density…

• RIR: 2–3
• Avg HR: 120–130 bpm
• Max HR: ≤140–145 bpm
• Rest: 30–45 sec between sets, 60 sec between exercises
• No grinding reps
• No breath-holding/Valsalv

Targets

Warm-Up (5 min)

Pec Dec 

1 x 15 @ 90

Main Workout

30 second rest in between sets. 60 second rest in between exercises. 

Reverse Incline Hammer Press

8-7-5 @ 150-160-170

Machine Chest-Supported Row

8-7-5 @ 180-200-210

Close Grip Pulldown

8-7-5 @ 140

Seated Incline Curl

Hammer-Regular-Hammer

8-7-5 @ 30

Machine Shoulder Press 

1 x 12 @ 100

Machine Lateral Raise

8-7-5 @ 65-70-75

 

Rear Delt Fly 

8-7-5 - 90-100-110

Cable OH Extensions (back pad)

8-7-5 do

Cash Out: 

Low-to-High Fly - 1 x 12 @ 35

Planche Leans - 2 @ 5 seconds 

Delt Sweeps - 3 x 5/5 @ 25

Band Pull Apart - 3 x 12 @ Purple

ISO Flex 

AVG HR - 116 BPM

MAX HR - 150 BPM

3 Mile Power Walk - NO Vest - Zone 2…

​Time was 51:42. That’s a 17:15 pace.

HR - 115 BPM

MAX HR - 138 BPM

​Upper Body Recovery Workout…

For your current recovery phase, I’d target:

• RIR: 2–3
• Avg HR: 120–130 bpm
• Max HR: ≤140–145 bpm
• Rest: 30–45 sec between sets, 60 sec between exercises
• No grinding reps
• No breath-holding/Valsalv

Targets

Warm-Up (5 min)

DB rear delt fly

Light

1 × 15 @ 70

Icarian preacher curl

Light

1 × 15 @ 80

Rope pushdown (back pad)

Very light

1 × 15 @ 40 

Main Workout

30 second rest in between sets. 60 second rest in between exercises. 

Chest

Reverse Incline Hammer Press

3 × 12 @ 150

Light/moderate load

Controlled tempo

No hard lockout

7 second eccentric last rep 

Back

Machine Chest-Supported Row

3 × 12 @ 180

Keep chest against pad throughout

7 second eccentric last rep 

Biceps

Seated Incline Curl

Hammer-Regular-Hammet

3 × 12 @ 25

7 second eccentric last rep 

Delts

Machine Lateral Raise*

3 × 12 @ 65

Light and smooth

7 second eccentric last rep 

*5x5 Delt sweeps @ 25 in between sets 

Rear Delt Fly 

3 × 12 @ 100-100-110 (Front)

7 second eccentric last rep 

Triceps

Cable OH Extensions (back pad)

3 × 12 @ 50

7 second eccentric last rep 

Cash Out: 

Pec Dec 

1 x 15 @ 110

Planche Leans - 2 @ 5 seconds 

Neutral Pull Up - 1 x 15

Band Pull Apart - 2 x 15 @ Purple

AVG HR - 115 BPM

MAX HR - 155 BPM

​2 Mile Power Walk - NO Vest - Zone 2…

Time was 35:24. That’s a 17:43 pace.

AVG HR - 106 BPM

MAX HR - 132 BPM

​Upper Body Recovery Workout (3x12)…

For your current recovery phase, I’d target:

• RIR: 2–3
• Avg HR: 120–130 bpm
• Max HR: ≤140–145 bpm
• Rest: 30–45 sec between sets, 60 sec between exercises
• No grinding reps
• No breath-holding/Valsalv

Targets

Warm-Up (5 min)

DB rear delt fly

Light

1 × 15 @ 70

Icarian preacher curl

Light

1 × 15 @ 80

Rope pushdown (back pad)

Very light

1 × 15 @ 35 

Main Workout

30 second rest in between sets. 60 second rest in between exercises. 

Perform 2 rounds only.

Chest

Reverse Guillotine Hammer Press

3 × 12 @ 180

Light/moderate load

Controlled tempo

No hard lockout

7 second eccentric last rep 

Back

Hammer Chest-Supported High Row

3 × 12 @ 200

Keep chest against pad throughout

7 second eccentric last rep 

Biceps

Seated Incline Curl

3 × 12 @ 25

7 second eccentric last rep 

Delts

Machine Lateral Raise*

3 × 12 @ 65

Light and smooth

7 second eccentric last rep 

*5x5 Delt sweeps @ 25 in between sets 

Triceps

Cable OH Extensions (back pad)

3 × 12 @ 50

7 second eccentric last rep 

Rear Delt Fly 

3 × 12 @ 100 (Front)

7 second eccentric last rep 

Cash Out: 

Pec Dec 

1 x 15 @ 110

Planche Leans - 2 @ 5 seconds 

AVG HR - 113 BPM

MAX HR - 137 BPM