Targets
- RIR: 2–3
- Avg HR: 120–130 bpm
- Max HR: ≤145 bpm (brief peaks acceptable)
- Rest: 30 sec between sets, 60 sec between exercises
- Tempo: Controlled, no grinding, no Valsalva
Warm-Up
Leg Extensions
- 1 × 20 @ 50
Back Extensions
- 2 × 8 (Bodyweight)
EZ Bar Curl
- 1 × 12 @ 70
Main Workout
Barbell Seal Row
- 8 @ 135
- 7 @ 155 - Reverse Grip
- 5 @ 165 - Reverse Grip
Reverse Guillotine Hammer Press
- 8 @ 235
- 7 @ 245
- 5 @ 255
Bodyweight Neutral Strict Pull-Ups
- 1 × 8
Bodyweight Dips
- 1 × 8
Machine Curl
- 8 @ 35
- 7 @ 45
- 5 @ 55
Cable Reverse Curl
- 1 × 12 @ 70 xl
Strap Upright Row
- 8 @ 120
- 7 @ 140
- 5 @ 150
Seated Machine Lateral Raise
- 8 @ 95
- 7 @ 95
- 5 @ 95*
*5 second rest in between sets
Seated Reverse Fly
- 8 @ 140
- 7 @ 140
- 5 @ 160
Machine OH Extension
- 8 @ 130
- 7 @ 150
- 5 @ 170
Close-Grip Vertical Hammer Press
- 1 × 15 @ 90
Cash-Out
KB Low-to-High Fly
- 2 × 5 @ 30
Planche Leans
- 2 @ 6 seconds
AVG HR - 119
MAX HR - 152
Post-Workout
- 10–20 minute easy walk
- 1.6 miles
- Nasal breathing
AVG HR - 109 BPM
MAX HR - 122 BPM
- Hydrate well
- Aim for 35–45 g protein within 1–2 hours
This keeps the session focused on regaining upper-body muscle while continuing your gradual, low-risk return to leg training after your sciatica.
