Rest Day…

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

Rest Day…

​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 

Lean Back DB Low-to-High Fly  

1 x 8 @ 15

Pec Dec - 1 x 10 @ 110

Main Workout

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

Reverse Guillotine Hammer Press

8-7-5 @ 230-235-240

Machine Chest-Supported Row

8-7-5 @ 200-210-220

Wide Grip Pulldown

1 x 12 @ 130

Seated Incline Curl

Regular-Hammer-Regular

8-7-5 @ 35

Machine Incline Shoulder Press 

1 x 12 @ 110

Seated Machine Lateral Raise

8-7-5 @ 70-75-80

Rear Delt Fly 

8-7-5 - 110-110-120

Machine OH Extensions 

8-7-5 @ 60-80-100 then, 1 x 12 Machine Dips @ 150

Cash Out: 

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

SBO Delt Sweeps - 2 x 5/5@ 35

Band Pull Apart - 3 x 12 @ Purple

ISO Flex 

AVG HR - 119 BPM

MAX HR - 150 BPM

Rest Day…

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 

Low-to-High Fly  

1 x 15 @ 25

Main Workout

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

Reverse Incline Hammer Press

8-7-5 @ 160-170-180

Body-Solid Chest-Supported Row

8-7-5 @ 180-200-230

Seated Reverse Seated Preacher  Curl

Hammer-Regular-Hammer

8-7-5 @ 30

Wide Grip Pulldown

1 x 12 @ 130

Machine Incline Shoulder Press 

1 x 12 @ 110

Seated Machine Lateral Raise

8-7-5 @ 70-75-80

 

Rear Delt Fly 

8-7-5 - 110-110-120

Machine OH Extensions 

8-7-5 @ 50-60-60 then, 1 x 12 Machine Dips @ 150

Cash Out: 

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

Planche Leans - 1 @ 5 seconds 

Delt Sweeps - 3 x 5/5 @ 25-25-45

Band Pull Apart - 3 x 12 @ Purple

ISO Flex 

AVG HR - 111 BPM

MAX HR - 139 BPM

Rest Day…

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 15 @ 90

Main Workout

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

Reverse Incline Hammer Press

8-7-5 @ 155-165-175

Machine Chest-Supported Row

8-7-5 @ 190-210-220 (last set underhand) 

Wide Grip Pulldown

1 x 12 @ 120

Seated Incline Curl

Hammer-Regular-Hammer

8-7-5 @ 30

Machine Shoulder Press 

1 x 12 @ 100

Machine Lateral Raise

8-7-5 @ 65-70-75

 

Rear Delt Fly 

8-7-5 - 110

Cable OH Extensions (back pad)

8-7-5 @ 50-60-60

Cash Out: 

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

Planche Leans - 1 @ 5 seconds 

Delt Sweeps - 3 x 5/5 @ 25

Band Pull Apart - 3 x 12 @ Purple

ISO Flex 

AVG HR - 102 BPM

MAX HR - 124 BPM