A1. Advanced Planche Leans — ×2
A2. Band Pull-Apart — 1 × 20
⏱️ Hard stop at 5 min
2️⃣ HYPERTROPHY GIANT SET CIRCUIT (24 min)
B - Lower Body (Primary Tissue Builder)
Hack Squat — 8-7-5 @ 50-90-140
• Slow eccentric
• Just above parallel
• Mid-foot drive
• No grinders
C — Push (Chest + Delts Growth Priority)
Dip Machine — 8-7-5 @ 190-210-230
Reverse Hammer Press — 8-7-5 @ 230-250-270
D — Pull (Back Thickness + Upper Back Cap)
Sternum Pull Up — 6-6-6
Reverse Pec Deck — 8-7-5 @ 70-100-120
Rest Strategy
Move station → station
Take 20–30 sec only if needed
3️⃣ FINISHER PUMP SET (4–5 min)
Lateral Raise Machine — 1 × 12–15 (slow burn)
Band Pull-Apart — 1 × 20 @ Purple
Band Curl — 1 × 20 @ Purple
❤️ Cardio Profile
• Avg HR: 113 BPM
• Max HR: 146 BPM
Blood flow + metabolites + oxygen stress = hypertrophy trifecta 🔥
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