FULL BODY 2.0 — DELT BIAS…

1. SKILL / NEURAL

• Bent-Arm Planche Push-Ups – ×3

• Planche Leans – ×3 (20s)

• Gironda Sternum Pull-Ups – 2 × 5

2. LOWER BODY

• Reverse Hyper – 1 × 8 @ 120 / 1 × 8 @ 150 / 1 × 5 @ 180

• LeverEdge RDL – 8-7-5 @ 145 (290)

• Leg Press – 8-7-5 @ 360 (Full ROM)

• Leg Press Calf Raise – 8-7-5 @ 360 (superset)

3. DELT-PRIORITY PUSH

• BTN Barbell Press – 8-7-5 @ 95lbs 

• Barbell High Pull – 3 × 6 @ 95-115-146

• Hammer Guillotine Press – 2 × 8 @ 270

• Weighted Dips – 2 × 8-6 @ 45-90 (controlled depth, no bounce)

4. DELT ISOLATION

• Lateral Raise Machine – 10-10-8 @ 15 (15S rest)

• Reverse Pec Deck – 2 × 12 @ 

5. PULL (SUPPORTIVE)

• T-Bar Row – 8-7-5 @ 90-110-

• Close-Grip Cable Row – 2 × 8-5 @ 260-300

• Headbanger Pull-Ups – 1 set x 25 reps 

6. ARMS

• Machine Curl – 8-7-5 @ 35-45-50

• Band Curl → Reverse Curl – 8-7-5 @ Purple 

• Rope Hammer Curl – 1 × 8 @ 120

EXPECTED CARDIO

• Avg HR: 122–132 BPM

• Max HR: 150–160 BPM

AVG HR - 127 BPM

MAX HR - 156 BPM

​2 Mile Power Walk - 20lb Vest…

Time was 32:43. That’s a 16:24 pace.

AVG HR - 114 BPM

MAX HR - 127 BPM

​🅱️ DAY B — PULL + POSTERIOR + ARM BIAS…

(Back / Biceps / Hamstrings emphasis)

1️⃣ Skill Block (Posterior Bias)

• Front Lever (dynamic) x 5

• Sternum Pull-Ups x 5

• Scap Pulls x 5

2 rounds · RIR 2

2️⃣ Lower Body (Posterior Chain, Clean)

45° Back Extension - 90

• 3 × 10 @ heavier than Day A

• 3-sec eccentric

3️⃣ Pull (Primary Growth Work)

Chest-Supported High Row

• 2 × 8–5 @ 230 → 300

• 2-sec squeeze

Incline Seal Row

• 2 × 8–5 @ 75 → 90

• Last rep: 3-sec eccentric

4️⃣ Vertical Pull

Neutral-Grip Pull-Up 

• 2 × 8

• Full scap depression

💀 ARM CASH-OUT — Biceps Bias

Preacher Curl

• 2 × 8 @ 90 → 110

• 5-sec negative on last rep

Bad Hammer Curl Burnout

• 1 × 25 @ Green

• Partials after failure

Strict Pull-Ups

•  1 set: AMRAP - 13

•      Stop 2 reps shy of failure

       •      Full scap depression

Weighted Pull Ups — Tempo Bias

• 1 sets × 4 reps @ 25

• Tempo:

• 3 sec eccentric

• 1 sec dead hang

• 2 sec chin-over-bar hold

AVG HR - 121 BPM

MAX HR - 156 BPM

​3 Mile Power Walk - 20lb Vest…

Time was 49:33. 16:31 pace. 

“Do weights for muscle & cardio for heart health”. 

AVG HR - 110 BPM

MAX HR - 124 BPM

Heavy Density Training - Full Body…

Two sets of:

Two Hand KB Extensions - 53-53-70

KB Curls 35-53-53 

KB SBO Upright Row - 53-53-73

KB Power Floor Fly - @ 53 (5 sec rest)

KB BO Row - @ 70 (5 sec rest)

KB Romanian Deadlift - @ 70 (5 sec rest)

* Sets of 7-5-3 (15 second rest in between sets. 2 minutes in between exercises. 

Cash Out: 

Lateral Raise 3 x 8 @ 15lbs

Low-to-High Fly - 1 x 5 @ 35lbs

Archer Pull Ups - 2 x 3/3

AVG HR - 116 BPM

MAX HR - 152 BPM

@ LHP

Rest Day…

​🅰️ DAY A — PUSH + QUAD + ARM BIAS…

(Chest / Delts / Triceps emphasis)

1️⃣ Skill Block (Neural, Low Cost)

• Bent-Arm Planche

• Advanced Leans

• Sternum Pull-Ups x 5

2 rounds · RIR 2 · 60–90s

2️⃣ Lower Body (Quad Bias, Low HR Drift)

Hack Squat

• 2 × 8–5 @ 180 → 270

• 3-sec eccentric on first set

45° Back Extension (Hamstring Length)

• 2 × 12 @ ~70

• Slow eccentrics, feet high

3️⃣ Push (Primary Growth Work)

Reverse Grip Hammer Press

• 2 × 8–5 @ 270 → 300

• Last rep: 2–3s lockout squeeze (alternate with Guillotine Press) 

BTN Barbell Press

2 × 5-5 @ 103 → 113, then 3

@ 123

• Elbows slightly forward, controlled depth

4️⃣ Secondary Push / Triceps

Machine Dip (Controlled)

• 2 × 8 @ 180-210

• Stop 1 rep shy of failure

💀 ARM CASH-OUT — Triceps Bias

Overhead Cable Triceps Extension

• 2 × 15 @ 70

• 3-sec stretch pause

• Last set: 20–30s loaded stretch

Dip Drop Set

• 1 × 8 @ 45

→ drop × 2 → 35 → 25

🎯 HR allowed to spike here only.

AVG HR - 122 BPM

MAX HR - 155 BPM

Rest Day…

🅱️ DAY B — PULL + POSTERIOR + ARM BIAS…

​(Back / Biceps / Hamstrings emphasis)

1️⃣ Skill Block (Posterior Bias)

• Front Lever (dynamic) x 5

• Sternum Pull-Ups x 5

• Scap Pulls x 5

2 rounds · RIR 2

2️⃣ Lower Body (Posterior Chain, Clean)

45° Back Extension - 90

• 3 × 10 @ heavier than Day A

• 3-sec eccentric

3️⃣ Pull (Primary Growth Work)

Chest-Supported High Row

• 2 × 8–5 @ 230 → 300

• 2-sec squeeze

Seal Row

• 2 × 8–5 @ 90 → 110

• Last rep: 3-sec eccentric

4️⃣ Vertical Pull

Neutral-Grip Pull-Up

• 2 × 8

• Full scap depression

💀 ARM CASH-OUT — Biceps Bias

Preacher Curl

• 2 × 8 @ 90 → 110

• 5-sec negative on last rep

Rope Hammer Curl Burnout

• 1 × 25 @ 70

• Partials after failure

Strict Pull-Ups

• 1 set: AMRAP

•       Stop 2 reps shy of failure

       •       Full scap depression

Assisted Pull-Ups — Tempo Bias

• 2 sets × 8 reps

• Tempo:

• 3 sec eccentric

• 1 sec dead hang

• 2 sec chin-over-bar hold

• Assistance: Just enough to keep tempo pristine

AVG HR - 126 BPM

MAX HR - 161 BPM