Upper Body Density & Leg Extension/Back Extensions…

• 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 

Leg Extensions - 1 x 20 @ 50

Back Extensions - 2 x 8

EZ Bar Curls - 1 x 12 @ 70

Main Workout

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

Barbell Seal Row

8-7-5 @ 95-135-155

Reverse Incline Hammer Press

8-7-5 @ 235-245-255

Bodyweight Pull Ups

1 x 12 

Bodyweight Dips 

1 x 12 

Machine Curl

8-7-5 @ 35-45-50 then, 1 x 12 Machine Reverse Curls @ 25

Strap Upright Row

8-7-5 @ 120-140-150

Seated Machine Lateral Raise

8-7-5 @ 95-95-95 (5 second rest) 

Seated Reverse Fly

8-7-5 @ 120-140-160

Machine OH Extensions 

8-7-5 @ 130-150-170 then, 1 x 12 CG Vertical Hammer Press @ 140

Cash Out: 

KB Low-to-High Fly - 2 x 5 @ 30

Band Pull Apart - 1 x 25 @ Purple

DB Curls - 5-4-3 @‘40-45-50

L-Sit Pull Ups - x 5

AVG HR - 116 BPM

MAX HR - 150 BPM

Farmers Walk - Light…

1.5 Mile Farmers Walk @ 16lbs (8lb DBs)

AVG HR - 103 BPM

MAX HR - 119 BPM

Upper Body Density & Leg Extensions…

• 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 

Leg Extensions - 1 x 20 @ 40

Pec Dec - 1 x 15 @ 110

Spider Curls - 1 x 15 @ 20

Hammer Curls - 1 x 15 @ 20

Main Workout

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

Reverse Incline Hammer Press

8-7-5 @ 200-210-230

Machine Chest-Supported Row

8-7-5 @ 240-240-250

Assisted Pull Ups

1 x 12 @ 120 (25%)

Assisted Dips 

1 x 12 @ 120 (25%)

EZ Bar Preacher Curl

8-7-5 @ 50-70-70 then, 1 x 12 EZ Bar Reverse Curls @ 30

Strap Upright Row

8-7-5 @ 100-120-140

Seated Machine Lateral Raise

8-7-5 @ 85-90-95

Seated Reverse Fly

8-7-5 @ 110-120-140

Machine OH Extensions 

8-7-5 @ 120-140-170 then, 1 x 12 Machine Dips @ 160

Cash Out: 

DB Low-to-High Fly - 1 x 12 @ 15

Band Pull Apart - 3 x 12 @ Purple

AVG HR - 113 BPM

MAX HR - 137 BPM

Zone 2 Walk & TRX Upper Body…

3 miles

AVG HR - 106 BPM

MAX HR - 119 BPM

Cash Out:  TRX…

• TRX Reverse Fly/Face Pull Combo
• TRX Pelican Curl
• Close-Grip TRX Push-Up

2 x 6 

AVG HR - 122 BPM

MAX HR - 132 BPM

Upper Body Density & Leg Extensions…

• 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 

Leg Extensions - 1 x 20 @ 40

Pec Dec - 1 x 15 @ 110

Spider Curls - 1 x 15 @ 20

Hammer Curls - 1 x 15 @ 20

Main Workout

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

Reverse Guillotine Hammer Press

8-7-5 @ 230-240-250

Machine Chest-Supported Row

8-7-5 @ 230-240-250

Assisted Pull Ups

1 x 12 @ 110 (31%)

Assisted Dips 

1 x 12 @ 110 (31%)

Seated Incline Curl

Regular-Hammer-Regular

8-7-5 @ 35

Seated Machine Lateral Raise

8-7-5 @ 80-85-85

Seated Reverse Fly

8-7-5 @ 110-120-140

Strap Upright Row

8-7-5 @ 80-100-120

Machine OH Extensions 

8-7-5 @ 110-130-150 then, 1 x 12 Strap Pushdowns @ 70

Cash Out: 

DB Low-to-High Fly - 1 x 12 @ 15

Band Pull Apart - 3 x 12 @ Purple

DB Hammer Curls - 5-4-3 @ 25-30-35

AVG HR - 108 BPM

MAX HR - 141 BPM

Finish: 

Zone 2 Recovery Walk

1.9 Miles

AVG HR - 104 BPM

MAX HR - 113 BPM

Zone 2 Walk…

​3 miles

AVG HR - 109 BPM

MAX HR - 120 BPM