Upper Body Density + Leg Rebuild (Optimized)…

Targets

• RIR: 2–3 on all work sets

• Average HR: 120–130 bpm

• Peak HR: ≤145 bpm

• Rest: 30 seconds between sets, 60 seconds between exercises

• Tempo: Controlled 2–3 second eccentric on every rep

• No grinding or Valsalva

• Walk during short rest periods to help maintain heart rate

Warm-Up

• Leg Extension 

• Warm-up: 1×15 with a lighter weight (60 lb)
• Work sets: 2×8 @ 100
• 2–3 RIR
• 2–3 second lowering
• Brief squeeze at the top
• No locking out hard

• Back Extensions — 2×12 @ BW - 3 second eccentric 

• Tactical Lunges — 2×8 (15)

Main Work

1. Sternum Pull-Ups

• 2 × 3 

• Chest to bar

• Lean back naturally

• Pull elbows behind the torso

• 3-second squeeze at the top 

• 3-second eccentric

• Stop 1–2 reps before failure

2. Barbell Seal Row

• 8 × 155 (Underhand)

• 7 × 175 (Overhand)

• 5 × 185 (Underhand)*

* 5-second eccentric and squeeze at the top on  last set

3. Reverse Incline Hammer Press

• 8 × 205

• 7 × 215

• 5 × 235

*3-second eccentric on first two sets and 2 second on last set. Finally, 7 seconds on last rep

1. Wide-Grip Pulldowns

• 2 × 8 reps @ 130/180 then, 3 @ 220
• 2–3 second eccentric
• 1-second pause at the bottom
• Stop with 2–3 RIR

5. Weighted Dips

• 1 × 15 @ +35 lb

• 3-second eccentric

6. EZ Bar Curls 

• 8 × 80

• 7 × 90

• 5 × 100

*3-second eccentric on last rep

7. Role Hammer Curl

• 1 × 8 @ 110

• 3-second eccentric

8. Slight Bent-Over Dumbbell Upright Row

• 8 × 55

• 7 × 65

• 5 × 75

• Controlled tempo

Cash Out

Prone Rear Delt Fly

• 2 × 12 @ 15

• 2-second squeeze

• Strict form

Banded Skullcruhshet 

• 2 × 8 @ Blue

AVG HR - 110 BPM

MAX HR - 141 BPM

Finish

Zone 2 Recovery Walk

• .72 miles

• Maintain nasal breathing whenever possible

AVG HR - 111 BPM

MAX HR - 120 BPMI ​

​3 Mile Power Walk - 20lb Vest…

Time was 47:57. That’s a 16:00 pace. 

“Do weights for muscle & cardio for heart health”. 

AVG HR - 128 BPM

MAX HR - 146 BPM

​Upper Body Density + Leg Rebuild (Optimized)…

Targets

• RIR: 2–3 on all work sets

• Average HR: 120–130 bpm

• Peak HR: ≤145 bpm

• Rest: 30 seconds between sets, 60 seconds between exercises

• Tempo: Controlled 2–3 second eccentric on every rep

• No grinding or Valsalva

• Walk during short rest periods to help maintain heart rate

Warm-Up

• Leg Extension — 1×20 @ 90

• Reverse Hyper — 2×12 @ 40 - 3 second eccentric 

• Lunges in place — 2×8 (Bodyweight)

Main Work

1. Sternum Pull-Ups

• 2 × 3 

• Chest to bar

• Lean back naturally

• Pull elbows behind the torso

• 2-second squeeze at the top

• 3-second eccentric

• Stop 1–2 reps before failure

2. Barbell Seal Row

• 8 × 155 (Underhand)

• 7 × 175 (Overhand)

• 5 × 185 (Underhand)*

* 3-second eccentric and squeeze at the top on  last set

3. Reverse Incline Hammer Press

• 8 × 200

• 7 × 210

• 5 × 230

*3-second eccentric on first two sets and 2 second on last set and 5 second on last rep

1. Wide-Grip Pulldowns

• 2 × 8 reps @ 180
• 2–3 second eccentric
• 1-second pause at the bottom
• Stop with 2–3 RIR

5. Weighted Dips

• 1 × 15 @ +35 lb

• 3-second eccentric

6. Seated Incline Curl

• 8 × 25

• 7 × 30

• 5 × 35

*3-second eccentric on last rep

7. Role Hammer Curl

• 1 × 8 @ 110

• 3-second eccentric

8. Slight Bent-Over Dumbbell Upright Row

• 8 × 50

• 7 × 60

• 5 × 70

• Controlled tempo

Cash Out

Prone Rear Delt Swings

• 2 × 12 @ 20

• 2-second squeeze

• Strict form

Banded Skullcruhshet 

• 2 × 8 @ Blue

AVG HR - 122 BPM

MAX HR - 163 BPM

Finish

Zone 2 Recovery Walk

• .1.54 miles

• Maintain nasal breathing whenever possible

AVG HR - 117 BPM

MAX HR - 124 BPM

Zone 2 Walk…

2.33 miles 

AVG HR - 109 BPM

MAX HR - 121 BPM

Upper Body Density + Leg Rebuild (Optimized)…

​Targets

• RIR: 2–3 on all work sets

• Average HR: 120–130 bpm

• Peak HR: ≤145 bpm

• Rest: 30 seconds between sets, 60 seconds between exercises

• Tempo: Controlled 2–3 second eccentric on every rep

• No grinding or Valsalva

• Walk during short rest periods to help maintain heart rate

Warm-Up

• Leg Extension — 1×20 @ 90

• Reverse Hyper — 2×12 @ 40

• Walking Lunges — 2×12 (Bodyweight)

• Hip Thrust — 2×12 @ 20

Main Work

1. Sternum Pull-Ups

• 2 × 4

• Chest to bar

• Lean back naturally

• Pull elbows behind the torso

• 2-second squeeze at the top

• 3-second eccentric

• Stop 1–2 reps before failure

2. Barbell Seal Row

• 8 × 205 (Underhand)

• 7 × 225 (Overhand)

• 5 × 230 (Underhand)*

* 3-second squeeze at the top on last rep of last set

3. Reverse Incline Hammer Press

• 8 × 250

• 7 × 260

• 5 × 270*

*5-second eccentric on last rep 

1. Neutral-Grip Pull-Ups

• 2 × 8 reps
• 2–3 second eccentric
• Full dead hang
• 1-second pause at the top
• Stop with 2–3 RIR

5. Weighted Dips

• 1 × 15 @ +45 lb

• 3-second eccentric

6. EZ Bar Curl

• 8 × 80

• 7 × 90

• 5 × 100

*3-second eccentric on last rep

7. Straight Bar Reverse Curl

• 1 × 8 @ 50

• 3-second eccentric

8. Slight Bent-Over Dumbbell Upright Row

• 8 × 50

• 7 × 60

• 5 × 70

• Controlled tempo

Cash Out

Prone Rear Delt Swings

• 2 × 12 @ 20

• 2-second squeeze

• Strict form

Overhead Triceps Extension

• 2 × 8 @ 65

AVG HR - 117 BPM

MAX HR - 158 BPM

Finish

Zone 2 Recovery Walk

• .61 miles

• Maintain nasal breathing whenever possible

AVG HR - 111 BPM

MAX HR - 123 BPM