Targets
• RIR: 2–3 on all work sets
• Average HR: 120–130 bpm
• Peak HR: ≤145 bpm
• Rest: 30 seconds between sets, 60 seconds between exercises
• Tempo: Controlled 2–3 second eccentric on every rep
• No grinding or Valsalva
• Walk during short rest periods to help maintain heart rate
Warm-Up
• Leg Extension — 1×20 @ 90
• Reverse Hyper — 2×12 @ 40
• Walking Lunges — 2×12 (Bodyweight)
• Hip Thrust — 2×12 @ 20
Main Work
1. Sternum Pull-Ups
• 2 × 4
• Chest to bar
• Lean back naturally
• Pull elbows behind the torso
• 2-second squeeze at the top
• 3-second eccentric
• Stop 1–2 reps before failure
2. Barbell Seal Row
• 8 × 205 (Underhand)
• 7 × 225 (Overhand)
• 5 × 230 (Underhand)*
* 3-second squeeze at the top on last rep of last set
3. Reverse Incline Hammer Press
• 8 × 250
• 7 × 260
• 5 × 270*
*5-second eccentric on last rep
- Neutral-Grip Pull-Ups
- 2 × 8 reps
- 2–3 second eccentric
- Full dead hang
- 1-second pause at the top
- Stop with 2–3 RIR
5. Weighted Dips
• 1 × 15 @ +45 lb
• 3-second eccentric
6. EZ Bar Curl
• 8 × 80
• 7 × 90
• 5 × 100
*3-second eccentric on last rep
7. Straight Bar Reverse Curl
• 1 × 8 @ 50
• 3-second eccentric
8. Slight Bent-Over Dumbbell Upright Row
• 8 × 50
• 7 × 60
• 5 × 70
• Controlled tempo
Cash Out
Prone Rear Delt Swings
• 2 × 12 @ 20
• 2-second squeeze
• Strict form
Overhead Triceps Extension
• 2 × 8 @ 65
AVG HR - 117 BPM
MAX HR - 158 BPM
Finish
Zone 2 Recovery Walk
• .61 miles
• Maintain nasal breathing whenever possible
AVG HR - 111 BPM
MAX HR - 123 BPM
