Full Body A — optimized order…

1. Warm-up
• 0.5-mile walk
• Empty-bar high-pull rehearsal

1. Barbell High Pull — standalone
• 2 × 5 @ 115
• Perform while freshest; stop if speed or technique declines
• Rest 2–3 minutes

3A. Reverse Barbell Bench Press

• 8-7-7 @ 135-155-185
• 185 was 1 RIR

3B. Close-Grip Neutral Pulldown

• 2 × 8 @ 215
• Slightly underhand red handle
• Alternate with press; allow roughly 2½–3 minutes before repeating each exercise

4A. Lying Leg Curl

• Warm-up: 1 × 12 @ 60
• 2 × 8 @ 80

4B. Leg Extension

• 2 × 8 @ 190
• Alternate these; approximately 2 minutes before repeating each exercise

5A. High Machine Chest-Supported Row

• 8-7-7 @ 270-300-320
• Last set about 2 RIR

5B. Standing Calf Raise

• 2 × 10 @ 240
• This pairing keeps the row fresh without stressing your lower back

6A. Dip Machine

• 2 × 8 @ 230 
• Keep 1–2 RIR

6B. Preacher Machine Curl

• 2 × 8 @ 110

7A. Pec Deck

• 2 × 12 @ 160
• Controlled stretch without forcing maximum depth

7B. Machine Lateral Raise

• 3 × 12 @ 27.5
• Stop before momentum or shrugging takes over

AVG HR - 112 BPM

MAX HR - 149 BPM 

Recovery Walk -

.81 miles 

AVG HR - 105 BPM

MAX HR - 121 BPM 

Zone 2 Walk…

2.22 Miles - 37:05 - 16:41 AVG

AVG HR - 102 BPM
MAX HR - 110 BPM

Full Body B — optimized order…

1. Leg Press — standalone

• Warm-up: 1 × 12 @ 360
• 2 × 8 @ 450
• Keep pelvis and lower back firmly against the pad.

2A. Reverse Hammer Press, Flat 

• 8-7-7 @ 295-310-335
• 335 was 1 RIR

2B. Lying Leg Curl

• Warmup 1 x 8 @ 60
• 2 x 8 @ 80
• Alternate with the press.

3A. High Machine Chest-Supported Row

• 8-7-7 @ 250-300-320
• 320 was 1 RIR
• Minimal torso movement

3B. Leg Extension

• 1 × 8 @ 190
• Alternate with the first rowing round, then finish the remaining rows normally.

4A. Sternum Pull-Up

• 2 × 7
• Stop around 1–2 RIR

4B. Standing Calf Raise

• 2 × 8 @ 240
• Full stretch and pause.

5A. Low-to-High Cable Fly

• 2 × 15 @ 50

5B. Rear-Delt Machine

• 2 × 12 @ 140
• Maintain 2 RIR

6A. EZ-Bar Curl

• 3 × 6 @ 110
• Cheat curl 

6B. Overhead Extension

• 2 × 8 @ 140
• Pair with the first two curl sets; finish the third curl set alone.

AVG HR - 112 BPM

MAX HR - 137 BPM

Recovery walk home:

1.56 miles 

AVG HR - 116 BPM

MAX HR - 124 BPM

Rest Day…

Rest Day…

Full Body A — optimized order…

​Warm-up

• 0.5-mile walk
• Empty-bar high-pull rehearsal

1. Barbell High Pull — standalone
• 2 × 5 @ 115
• Perform while freshest; stop if speed or technique declines
• Rest 2–3 minutes

3A. Reverse Flat Hammer Press

• 8-7-7 @ 280-305-330
• 330 was 1 RIR

3B. Close-Grip Neutral Pulldown

• 2 × 8 @ 215
• Slightly underhand red handle
• Alternate with press; allow roughly 2½–3 minutes before repeating each exercise

4A. Lying Leg Curl

• Warm-up: 1 × 12 @ 60
• 2 × 8 @ 80

4B. Leg Extension

• 2 × 8 @ 180
• Alternate these; approximately 2 minutes before repeating each exercise

5A. High Machine Chest-Supported Row

• 8-7-7 @ 210-300-320
• Last set about 2 RIR

5B. Standing Calf Raise

• 2 × 10 @ 240
• This pairing keeps the row fresh without stressing your lower back

6A. Dip Machine

• 2 × 8 @ 220
• Keep 1–2 RIR

6B. Preacher Machine Curl

• 2 × 8 @ 102.5

7A. Pec Deck

• 2 × 12 @ 140/160
• Controlled stretch without forcing maximum depth

7B. Machine Lateral Raise

• 3 × 12 @ 27.5
• Stop before momentum or shrugging takes over

AVG HR - 117 BPM

MAX HR - 150 BPM 

Recovery Walk -

.55 miles 

AVG HR - 115 BPM

MAX HR - 132 BPM