Upper Body Density…

• RIR: 2–3

• Avg HR: 120–130 bpm

• Max HR: ≤140–145 bpm

• Rest: 30–45 sec between sets, 60 sec between exercises

• No grinding reps

• No breath-holding/Valsalv

Targets

Warm-Up 

Pec Dec - 1 x 115 @ 110

Spider Curls - 1 x 15 @ 15

Hammer Curls - 1 x 15 @ 15

Main Workout

30 second rest in between sets. 60 second rest in between exercises. 

Reverse Incline Hammer Press

8-7-5 @ 180-200-230

Machine Chest-Supported Row

8-7-5 @ 220-230-240

Assisted Pull Ups

1 x 12 @ 100 (38%)

Assisted Dips 

1 x 12 @ 100 (38%)

Seated Incline Curl

Regular-Hammer-Regular

8-7-5 @ 35

Seated Machine Lateral Raise

8-7-5 @ 75-80-85

Seated Reverse Fly

8-7-5 @ 110-120-140

Strap Upright Row

8-7-5 @ 70-90-100

Machine OH Extensions 

8-7-5 @ 110-130-150 then, 1 x 12 Strap Pushdowns @ 150 

Cash Out: 

DB Low-to-High Fly - 1 x 12 @ 15

Band Pull Apart - 3 x 12 @ Purple

DB Hammer Curls - 5-4-3 @ 25-30-35

AVG HR - 119 BPM

MAX HR - 149 BPM

Rest Day…

​Leg Extensions, Light Upper Body & Zone 2 Walk…

Leg Extensions 

1 x 20 @ 30 

Very Light 

Empty Bar Curls

• Stand tall, slight bend in knees.
• No body English, no leaning back.
• 2 sets of 15 reps.
• Focus on blood flow, not effort.

SBO Empty Bar Upright Rows

• Use a wider grip than normal.
• Pull only to lower chest/upper stomach level initially, not all the way to the chin.
• Keep shoulders relaxed.
• 2 sets of 15 reps.

Close-grip incline push-ups on a racked barbell 

• Minimal spinal loading.
• Good triceps, chest, and front delt stimulus.
• Lower under control for 2–3 seconds.
• Stop 1–2 reps before form breaks down.
• Exhale as you push up.
• 3 sets of 15 reps.
• RIR 2–3.
• No breath holding or straining.

Rear Delt Rows

• Very Light 
• Slow eccentric 
• 3 x 8 @ 15

AVG HR - 111 BPM

MAX HR - 153 BPM

Finish,

Zone 2 Walk

.72 miles

AVG HR - 115 BPM

MAX HR - 128 BPM

Upper Body Density…

• RIR: 2–3

• Avg HR: 120–130 bpm

• Max HR: ≤140–145 bpm

• Rest: 30–45 sec between sets, 60 sec between exercises

• No grinding reps

• No breath-holding/Valsalv

Targets

Warm-Up 

Pec Dec - 1 x 115 @ 110

Main Workout

30 second rest in between sets. 60 second rest in between exercises. 

Reverse Incline Hammer Press

8-7-5 @ 170-180-190 them 3 @ 210

Machine Chest-Supported Row

8-7-5 @ 210-220-230 then, 3 @ 240

Wide Grip Pulldown

1 x 12 @ 130

Seated Incline Curl

Regular-Hammer-Regular

8-7-5 @ 30 then, 3 @ 40

Seated Machine Lateral Raise

8-7-5 @ 70-75-80 then, 3 @ 90

Seated Rope Face Pull

8-7-5 @ 60-70-80

Machine OH Extensions 

8-7-5 @ 100-120-140 then, 1 x 12 Machine Dips @ 150 @ 3 @ 200

Cash Out: 

KB Low-to-High Fly - 1 x 12 @ 15

Band Pull Apart - 3 x 12 @ Purple

ISO Flex 

AVG HR - 115 BPM

MAX HR - 136 BPM

Then, Zone 2 Walk…

1.59 Miles 

AVG HR - 112 BPM

MAX HR - 118 BPM

Zone 2 Walk…

2 miles 

AVG HR - 119 BPM

MAX HR - 130 BPM

​Zone 2 Walk…

1.75 miles 

AVG HR - 101 BPM

MAX HR - 125 BPM

Upper Body Density…

• RIR: 2–3

• Avg HR: 120–130 bpm

• Max HR: ≤140–145 bpm

• Rest: 30–45 sec between sets, 60 sec between exercises

• No grinding reps

• No breath-holding/Valsalv

Targets

Warm-Up 

Pec Dec - 1 x 115 @ 110

Main Workout

30 second rest in between sets. 60 second rest in between exercises. 

Reverse Incline Hammer Press

8-7-5 @ 165-175-185

Machine Chest-Supported Row

8-7-5 @ 210-220

Wide Grip Pulldown

1 x 12 @ 130

Seated Incline Curl

Regular-Hammer-Regular

8-7-5 @ 30

Seated Machine Lateral Raise

8-7-5 @ 70-75-80

Seated Rope Face Pull

8-7-5 @ 60-70-80

Machine OH Extensions 

8-7-5 @ 80-100-120 then, 1 x 12 Machine Dips @ 150

Cash Out: 

Low-to-High Fly - 1 x 12 @ 35

Band Pull Apart - 3 x 12 @ Purple

ISO Flex 

AVG HR - 130 BPM

MAX HR - 155 BPM