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

​Sprint Repeats (10x)…

Walk 0.10 @ 3.3

Sprint 1: 0.10 @ 6.0

Walk 0.10 @ 3.3

Sprint 2: 0.10 @ 6.5 

Walk 0.10 @ 3.3

Sprint 3: 0.10 @ 7.0 

Walk 0.10 @ 3.3

Sprint 4: 0.10 @ 7.2

Walk 0.10 @ 3.3

Sprint 5: 0.10 @ 7.4 

Walk 0.10 @ 3.3

Sprint 6: 0.10 @ 7.6

Walk 0.10 @ 3.3

Sprint 7: 0.10 @ 7.8

Walk 0.10 @ 3.3

Sprint 8: 0.10 @ 8.0

Walk 0.10 @ 3.3

Sprint 9: 0.10 @ 8.0

Walk 0.10 @ 3.3

Sprint 10: 0.10 @ 8.0 

AVG HR - 147 BPM

MAX HR - 196 BPM

Summary

• Walking: 1.0 mile (~18:10)
• Running: 1.0 mile (~8:15)
• Total Distance: 2.0 miles
• Total Time: ~26:25
• HR Recovery During Walks: 20–35 bpm drop (goal: 110–125 bpm before each sprint)

​Upper Body Density + Leg Rebuild…

Targets

• RIR: 2–3
• Avg HR: 120–130 bpm
• Max HR: ≤145 bpm (brief peaks acceptable)
• Rest: 30 sec between sets, 60 sec between exercises
• Tempo: Controlled, no grinding, no Valsalva

Warm-Up

Leg Extensions

• 1 × 20 @ 70

EZ Bar Curl

• 1 × 12 @ 80

Main Workout

Barbell Seal Row

• 8 @ 155 - Overhand
• 7 @ 165 - Underhand
• 5 @ 175 - Overhand

Reverse Incline Hammer Press

• 8 @ 240
• 7 @ 250
• 5 @ 265

Medium Grip Pulldown 

• 1 × 8 @ 

Bodyweight Dips

• 1 × 15

Ez Bar Curl

• 8 @ 70
• 7 @ 80
• 5 @ 90

EZ Var Reverse Curl

• 1 × 8 @ 60

Prime Handle Upright Row

• 8 @ 130
• 7 @ 140
• 5 @ 150

Seated Machine Lateral Raise

• 8 @ 100
• 7 @ 100
• 5 @ 100*

*5 second rest in between sets 

Machine Reverse Fly

• 8 @ 90
• 7 @ 90
• 5 @ 90

*Rear

CG Hammer Press

• 8 @ 140
• 7 @ 160
• 5 @ 170

Machine Dip

• 1 × 15 @ 170

Cash-Out

Landmine Low-to-High Fly

• 2 × 5/5 @ 25

AVG HR - 111

MAX HR - 142 BPM

• Hydrate well
• Aim for 35–45 g protein within 1–2 hours

This keeps the session focused on regaining upper-body muscle while continuing your gradual, low-risk return to leg training after your sciatica.