Full Body A — optimized order…

1. Warm-up
• 0.5-mile walk
• Empty-bar high-pull rehearsal

1. Barbell High Pull — standalone
• 2 × 5 @ 95
• Perform while freshest; stop if speed or technique declines
• Rest 2–3 minutes

3A. Reverse Flat Hammer Press

• 8-7-7 @ 280-300-330
• 330 was 0 RIR

3B. Close-Grip Neutral Pulldown

• 2 × 8 @ 215
• Slightly underhand red handle
• Alternate with press; allow roughly 2½–3 minutes before repeating each exercise

4A. Lying Leg Curl

• Warm-up: 1 × 12 @ 55
• 2 × 8 @ 80

4B. Leg Extension

• 2 × 8 @ 180
• Alternate these; approximately 2 minutes before repeating each exercise

5A. Machine Chest-Supported Row

• 8-7-7 @ 360-370-380
• Last set about 1 RIR

5B. Standing Calf Raise

• 2 × 10 @ 230
• This pairing keeps the row fresh without stressing your lower back

6A. Dip Machine

• 2 × 8 @ 220
• Keep 1–2 RIR

6B. Preacher Machine Curl

• 2 × 8 @ 102.5

7A. Pec Deck

• 2 × 12 @ 140
• Controlled stretch without forcing maximum depth

7B. Machine Lateral Raise

• 3 × 12 @ 27.5
• Stop before momentum or shrugging takes over

AVG HR - 115 BPM

MAX HR - 141 BPM 

Recovery Walk -

1.50 miles 

AVG HR - 112 BPM

MAX HR - 124 BPM 

Zone 1 Walk…

.78 Miles

AVG HR - 96 BPM

MAX HR - 105 BPM​

Full Body B — optimized order…

1. Leg Press — standalone

• Warm-up: 1 × 12 @ 320
• 2 × 8 @ 410
• Rest 2½–3 minutes
• Keep pelvis and lower back firmly against the pad.

2A. Reverse Hammer Press — flat, not incline

• 8-7-7 @ 290-310-330
• 320 was 1 RIR

2B. Seated Leg Curl

• Warmup 1 x 8 @ 130
• 2 x 8 @ 150
• Alternate with the press.
• Allow approximately 2½ minutes before repeating the same exercise.

3A. Chest-Supported Row

• 8-7-7 @ 360-370-380
• 380 was 1 RIR
• Minimal torso movement

3B. Leg Extension

• 1 × 8 @ 180
• Alternate with the first rowing round, then finish the remaining rows normally.

4A. Sternum Pull-Up

• 2 × 7
• Stop around 1–2 RIR

4B. Standing Calf Raise

• 2 × 8 @ 220
• Full stretch and pause.

5A. Low-to-High Cable Fly

• 2 × 15 @ 45

5B. Rear-Delt Machine

• 2 × 12 @ 140
• Maintain 2 RIR

6A. EZ-Bar Curl

• 3 × 8 @ 100
• Minimal momentum.

6B. Overhead Extension

• 2 × 8 @ 130
• Pair with the first two curl sets; finish the third curl set alone.

Cash Out: 

Rope Hammer Curls - 1 x 8

Planche Lean - 2 x 5

AVG HR - 113 BPM

MAX HR - 153 BPM

Recovery walk home:

1.47 miles

AVG HR - 119 BPM

MAX HR - 127 BPM

Rest Day…

Rest Day…

Zone 2 Walk…

2.5 miles

AVG HR - 104 BPM

MAX HR - 118 BPM​

Full Body A — optimized order…

1. Warm-up
• 0.5-mile walk
• Empty-bar high-pull rehearsal

1. Barbell High Pull — standalone
• 2 × 5 @ 95
• Perform while freshest; stop if speed or technique declines
• Rest 2–3 minutes

3A. Reverse Flat Hammer Press

• 8-7-7 @ 270-300-320
• 320 was 1 RIR

3B. Close-Grip Neutral Pulldown

• 2 × 8 @ 215
• Slightly underhand red handle
• Alternate with press; allow roughly 2½–3 minutes before repeating each exercise

4A. Lying Leg Curl

• Warm-up: 1 × 12 @ 55
• 2 × 8 @ 80

4B. Leg Extension

• 2 × 8 @ 180
• Alternate these; approximately 2 minutes before repeating each exercise

5A. Machine Chest-Supported Row

• 8-7-7 @ 340-360-380
• Last set about 1 RIR

5B. Standing Calf Raise

• 2 × 10 @ 230
• This pairing keeps the row fresh without stressing your lower back

6A. Dip Machine

• 2 × 8 @ 220
• Keep 1–2 RIR

6B. Preacher Machine Curl

• 2 × 8 @ 100

7A. Pec Deck

• 2 × 12 @ 140
• Controlled stretch without forcing maximum depth

7B. Machine Lateral Raise

• 3 × 12 @ 27.5
• Stop before momentum or shrugging takes over

AVG HR - 120

MAX HR - 153 

Recovery Walk -

1.46 miles 

AVG HR - 107

MAX HR - 125 ​