Full Body B — optimized order…

1. Leg Press — standalone

• Warm-up: 1 × 12 @ 410
• 2 × 8 @ 500
• Keep pelvis and lower back firmly against the pad.

2A. Reverse Hammer Press, Flat 

• 8-7-7 @ 300-320-335
• 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 @ 300-320-340
• 340 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 DB Fly

• 2 × 12 @ 15
• Maintain 2 RIR

6A. EZ-Bar Curl

• 3 × 8 @ 90
• Strict curl 

6B. Overhead Extension

• 2 × 8 @ 150
• Pair with the first two curl sets; finish the third curl set alone.

AVG HR - 112 BPM

MAX HR - 148 BPM

Recovery walk home:

.63 miles   

AVG HR - 120 BPM

MAX HR - 133 BPM

Zone 1 Walk…

1.72 miles 

AVG HR - 86  BPM

MAX HR - 98 BPM

Full Body A — optimized order…

Full Body A — optimized order…

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

1. Barbell High Pull — standalone
• 2 × 5 @ 135
• Perform while freshest; stop if speed or technique declines
• Rest 2–3 minutes

3A. Reverse Hammer Bench Press

• 8-7-7 @ 300-315-335
• 335 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 @ 300-320-330
• 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. DB Lateral Raise

• 3 × 12 @ 20
• Stop before momentum or shrugging takes over

AVG HR - 117 BPM

MAX HR - 150 BPM 

Recovery Walk -

.47 miles 

AVG HR - 119 BPM

MAX HR - 139 BPM 

Rest Day…

Full Body B — optimized order…

1. Leg Press — standalone

• Warm-up: 1 × 12 @ 410
• 2 × 8 @ 500
• Keep pelvis and lower back firmly against the pad.

2A. Reverse Hammer Press, Flat 

• 8-7-7 @ 300-320-335
• 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 @ 300-320-335 z
• 335 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 × 8 @ 110
• Cheat curl 

6B. Overhead Extension

• 2 × 8 @ 150
• Pair with the first two curl sets; finish the third curl set alone.

AVG HR - 119 BPM

MAX HR - 188 BPM

Recovery walk home:

1.48 miles  

AVG HR - 121 BPM

MAX HR - 148 BPM