​Sprint Repeats - Optimized Version…

Warm-up

• 0.5 mile walk to gym

Intervals (10x)

• Walk 0.10 @ 3.3
• Sprint 1: 0.10 @ 6.0 
• Walk 0.10
• Sprint 2: 6.5 
• Walk 0.10
• Sprint 3: 7.0 
• Walk 0.10
• Sprint 4: 7.3 
• Walk 0.10
• Sprint 5: 7.5 
• Walk 0.10
• Sprint 6: 7.7 
• Walk 0.10
• Sprint 7: 7.8 
• Walk 0.10
• Sprint 8: 7.9 
• Walk 0.10
• Sprint 9: 7.9 
• Walk 0.10
• Sprint 10: 8.0 

Target Metrics

• Average HR: 140–150 bpm
• Peak HR: 170–180 bpm (briefly)
• Recovery: HR should drop 25–40+ bpm during each walk
• RPE: 8–9/10, not all-out

AVG HR - 151 BPM

MAX HR - 191 BPM

Recovery Afterward

• Walk 1.64 mile home

AVG HR - 117 BPM

MAX HR - 134 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 sec between sets, 60 sec between exercises
• Controlled tempo (2–3 sec eccentric), no grinding or Valsalva

Warm-up

• Leg Extension — 1×20 @ 70
• Reverse Hyper — 2×12 @ 30
• EZ Bar Curl — 1×12 @ 80

Main Work

1. Barbell Seal Row

• 8 × 165 (overhand)
• 7 × 180 (underhand) 
• 5 × 195 (overhand)*

*3 second eccentric 

2. Reverse Barbell Bench Press

• 8 × 135
• 7 × 155
• 5 × 170*

*3 second eccentric 

3. Medium-Grip Pulldown

• 1×8 @ 160
• Full stretch, slight pause at the bottom.

*3 second eccentric 

4. Weighted Dips

• 1×15 @ +15 lb*

*3 second eccentric 

5. EZ Bar Curl

• 8 × 80
• 7 × 90
• 5 × 100*

*3 second eccentric 

6. EZ Bar Reverse Curl

• 1×8 @ 60
• Slow 3-second lowering to emphasize brachioradialis.

7. Rope Upright Row

• 1×8 @ 140
• Pull only to lower chest/upper sternum to minimize shoulder impingement.

*3 second eccentric 

Cash Out

Prone Rear Delt Swings

• 2×12 @ 20 & 20
• Light dumbbells
• 2-second squeeze at the top
• Strict form, minimal momentum

SBO DB Upright Row - 2x6 @ 35 

Band Curls - 2x8 @ Purple 

AVG HR - 121 BPM

MAX HR - 147 BPM

Finish: 

Zone 2 Recovery Walk

1.57 Miles

AVG HR - 109 BPM

MAX HR - 120 BPM

Zone 2 Walk…

2 miles 

AVG HR - 114 BPM

MAX HR - 126 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 sec between sets, 60 sec between exercises
• Controlled tempo (2–3 sec eccentric), no grinding or Valsalva

Warm-up

• Leg Extension — 1×20 @ 70
• Reverse Hyper — 2×12 @ 30
• EZ Bar Curl — 1×12 @ 70

Main Work

1. Barbell Seal Row

• 8 × 160 (overhand)
• 7 × 170 (underhand)
• 5 × 185 (overhand)

2. Barbell Bench Press

• 5 × 185
• 3 × 205
• 1 × 225

Then, Reverse Bench 1x8 @ 135

3. Medium-Grip Pulldown

• 1×8 @ 150
• Full stretch, slight pause at the bottom.

4. Weighted Dips

• 1×15 @ +10 lb
• If you reach 15 reps with more than 3 RIR, increase to +15 lb next workout.

5. EZ Bar Curl

• 8 × 70
• 7 × 80
• 5 × 90

6. EZ Bar Reverse Curl

• 1×8 @ 50
• Slow 3-second lowering to emphasize brachioradialis.

7. Prime Handle Upright Row

• 1×8 @ 130
• Pull only to lower chest/upper sternum to minimize shoulder impingement.

Finisher 

Prone Rear Delt Swings

• 2×12 @ 20 & 15
• Light dumbbells
• 2-second squeeze at the top
• Strict form, minimal momentum

Band Pull Aparts - 2x12 @ Purple 

Band Curls - 2x12 @ Black

AVG HR - 117 BPM

MAX HR - 144 BPM