FULL BODY – 2.0…

1️⃣ SKILL / NEURAL BLOCK

A1. Bent-Arm Planche – ×3

A2. Advanced Planche Leans – ×3

A3. Gironda Sternum Pull-Ups – 1

× 7 overhand / 1 x 7 Neutral 

Rest: 60–90 sec between movements

2️⃣ LOWER BODY

B1. Reverse Hyper – 8-7-5 @ 140-160-170

→ slow eccentric, strong glute squeeze

B2. LeverEdge RDL – 8-7-5 - @ 210-220-245 (each side)

B3. Hack Squat – 8-7-5 @ 90-180-230

       

RIR: 1–2 on final sets

B4. Seated Calf Raise – 8-7-5 @

90-90-90

3️⃣ PUSH — Chest / Shoulders / Triceps

C1. Precore Shoulder Press – 160-170-180

C2. OH DB Extensions - 50-60-70

C3. Reverse Hammer Press – 230-250-265

C4. Deep Dips – 8-7-5 (20)

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

4️⃣ PULL — Thickness + Width

D1. Strait-Arm Pulldowns – 8-7-5 @ 45-55-75

D2. Hang Power Snatch - 8-7-5 @ 65

D3. Hammer Rows – 8-7-5 @ 70-100-125

D4. Legend Reverse Pec Deck – 8-7-5 @ 70-80-90

D5. Band Pull-Apart – 1 × 20

D6. Archer Pull-Ups – 2 x 3/3

5️⃣ BICEPS

E1. Machine Preacher Curl – 8-7-5 @ 70-90-110

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

E3. Rope Hammer Curl – 1 × 8 @ 130

❤️ CARDIO PROFILE

Target Outcome:

• Avg HR: 122–132 BPM

• Max HR: 150–160 BPM

AVG HR - 126 BPM

MAX HR - 155 BPM