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
Light
1 × 15 @ 70
Machine preacher curl
Light
1 × 15 @ 80
Rope pushdown (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 Hammer Press
2 × 12 @ 190
Light/moderate load
Controlled tempo
No hard lockout
7 second eccentric last rep
Back
Chest-Supported Row Machine
2 × 12 @ 230
Keep chest against pad throughout
7 second eccentric last rep
Rear Delts / Upper Back
Reverse Pec Deck
2 × 12 @ 100
7 second eccentric last rep
Biceps
EZ Bar Curl
2 × 12 @ 70
7 second eccentric last rep
Delts
Machine Lateral Raise*
2 × 12 @ 65
Light and smooth
7 second eccentric last rep
*5x5 Delt sweeps @ 25 in between sets
Triceps
Rope OH Extensions (back pad)
2 × 12 @ 50
7 second eccentric last rep
Finisher
Pec Deck
1 × 15 easy pump set @ 100
Legend Pullover - 1 x 15 @ 70
Band Curl/Hammer/Reverse - 2 x 8-8-8 @ Black
AVG HR - 113 BPM
MAX HR - 146 BPM
Cash out: 1 Mile walk after training. 115 AVG HR.
