​🅰️ 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