Lower body
- Lying leg curl
- Warm-up: 1 × 12 @ 45
- 2 × 8 @ 70
- Stop around 1 RIR
- Leg extension
- 2 × 8 @ 150
- Controlled eccentric; stop about 1 RIR
- Standing calf raise
- 2 × 10 @ 160
- Full pause in the stretched position
- Keep this bilateral
Chest and back — superset
- Reverse Incline Hammer Press
- 8–7–7 @ 245-260-277
- Cap the last set at approximately 1 RIR
- Close-grip neutral pulldown
- 2 × 8 @ 200
- Drive elbows toward your hips without leaning far backward
Chest and back — superset
- Pec deck
- 2 × 12 @ 140
- Use a controlled stretch rather than chasing maximum depth
- Chest-supported
- 8–7–7 @ 270–300–325
- Since 325 was about 3 RIR
Shoulders
- Machine lateral raise
- 3 × 15 @ 25
- Stop 1–2 reps before form deteriorates
Arms — superset
- Preacher Machine Curl
- 2 × 8 @ 90
- This changes the resistance profile from the EZ-bar curls in B
- Dip machine
- 2 × 8 @ 200
- Aim for 1–2 RIR
Optional skill/core finisher
- Planche leans
- 3 × 10–20 seconds
- Keep the pelvis tucked and shoulder blades pushed forward
- Stop if the position aggravates your lower back
AVG HR - 115 BPM
MAX HR - 136 BPM
The main changes from B are:
- No leg press, giving your back and hips a break from loaded hip/knee flexion.
- Neutral pulldowns replace sternum pull-ups.
- Pec deck replaces the low-to-high fly.
- Lateral delts replace the rear-delt/upright-row emphasis.
- Machine/preacher curls replace EZ-bar curls.
- No overhead extension, because B already gives your triceps considerable work through pressing, extensions, and dips.
Recovery walk home:
1.81 miles
AVG HR - 111 BPM
MAX HR - 120 BPM
