Optimized Full Body…

Skill

Bent-arm Planche (2) → Advanced Leans (2) → Sternum Pull-Ups (2x5)

Lower

Reverse Hyper: 8-7-5 @ 140-160-170

LeverEdge RDL: 8-7-5 @ 210-235-270

Hack Squat: 8-7-5 @ 90-180-270

Hack Machine Calf Raise: 8-7-5 @ 270

Push

Guillotine Hammer: 8-7-5 @ 230-260-280

BTN Smith Press: 8-7-5 @ 50-70-90

Machine OH Extensions: 8-7-5 @ 70-80-100*

*Elbows tucked/Full lockout 

Machine Laterals: 8-7-5 @ 15

Pull

Barbell High Pull: 8-7-5 @ 115-125-135

Wide Grip Row: 8-7-5 @ 200-220-260

Archer Pull-Ups: 1 x 2/2 (strait arm) 

Rear Delt Fly: 8-7-5 @ 80-110-140

Arms

Preacher Curl: 8-7-5 @ 70-90-110

Rope Hammer Curl: 8-7-5 @ 100-110-120

AVG HR - 122 BPM

MAX HR - 147 BPM​