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
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