FULL BODY – 2.0…

​1️⃣ SKILL / NEURAL BLOCK

A1. Bent-Arm Planche – ×3

A2. Advanced Planche Leans – ×3

A3. Gironda Sternum Pull-Ups – 2 × 7

Rest: 60–90 sec between movements

2️⃣ LOWER BODY

B1. Reverse Hyper – 8-7-5 @ 110-130-150

→ slow eccentric, strong glute squeeze

B2. LeverEdge RDL – 8-7-5 - @ 210-210-210 (each side)

B3. Hack Squat – 8-7-5 @ 90-140-180

       •     Stop at just above parallel

• Keep shin angle minimal

• Drive through mid-foot/heel

• No grinding reps

RIR: 1–2 on final sets

B4. Seated Calf Raise – 8-7-5 @

45-90-90

3️⃣ PUSH — Chest / Shoulders / Triceps

C1. Hammer Shoulder Press – 140-160-170

C2. Dip Machine – 190-210-230

C3. Deep Dips – 8-7-5 (20)

C4. Hammer Guillotine Press – 230-250-260

C5. Lateral Raise Machine – 8-7-5 @ 15

4️⃣ PULL — Thickness + Width

D1. Barbell Seal Row – 8-7-5 @ 90-110-110

D2.  Cable Upright Row - 8-7-5 @ 60-90-120

D3. Wide-Grip Cable Rows – 8-7-5 @ 140-160-200

D4. Precore Reverse Pec Deck – 8-7-5 @ 70-90-110

D5. Band Pull-Apart – 1 × 20

D6. Headbanger Pull-Ups – 1 x 25

5️⃣ BICEPS

E1. Machine Curl – 8-7-5 @ 35-45-50

E2. Band Curl + Reverse Curl Combo – 8-7-5 @ Purple

E3. Rope Hammer Curl – 1 × 8

❤️ CARDIO PROFILE

Target Outcome:

• Avg HR: 122–132 BPM

• Max HR: 150–160 BPM

AVG HR - 122 BPM

MAX HR - 166 BPM