Designed to keep training momentum while minimizing spinal loading and sciatic irritation.
Targets
Duration: 20–30 min
Avg HR: 95–110
RIR: 4–5
Smooth breathing — no straining
Stay fully seated with back support when possible
Warm-Up (5 min)
Seated diaphragmatic breathing
Inhale 4 sec
Exhale 6 sec
×10 breaths
DB rear delt fly
Very light
1 × 15 @ 70
Machine preacher curl
Very light
1 × 15 @ 50
Rope OH Extension (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 LeverEdge Press
2 × 12 @ 180
Light/moderate load
Controlled tempo
No hard lockout
Back
Chest-Supported Hammer Row
2 × 12 @ 180
Keep chest against pad throughout
Biceps
Preacher Machine Curl
2 × 12 @ 80
Rear Delts / Upper Back
Reverse Pec Deck
2 × 12 @ 90
Delts
Machine Lateral Raise
2 × 12 @ 75
Light and smooth
Triceps
Rope OH Extension
2 × 12 @ 70
Finisher
Pec Deck
1 × 15 easy pump set @ 100
Legend Pullover - 1 x 15 @ 70
Band Curl/Hammer/Reverse - 2x 8-8-8 @ Black
AVG HR - 104 BPM
MAX HR - 112 BPM
1.7 mile walk after training. 109 avg
hr.
