💪 MUTTBAR – UPPER BODY (Condensed)…

🎯 Target HR: Avg 110–120 · Max ≤150

🧠 SKILL (Neural Primer)

• Planche Lean — 2 × 20 sec (RIR 2)

🔥 ARM PRE-LOAD (Pump Prime)

20 → 15 → 10

• MB Curl — 66

• MB Extension — 66

🟡 DELTS / UPPER FLOW

20-10-5 / 5-10-20

• SBO MB Upright Row — 66

• Band Lateral Raise — Black

🔵 COMPOUND DENSITY BLOCK

3 Rounds × 20 each

• Low Incline Reverse BP

• Reverse Incline Seal Row — 66

🔴 BICEPS STRUCTURE BLOCK 

2 Rounds (controlled)

• TRX Pelican Curl — 10

▸ 3-sec eccentric + deep stretch

• Band Reverse Curl — 20

▸ constant tension

Last Round Add:

• Pelican Partial Top Reps ×10

🟣 CASH OUT (CHEST + FLEX)

• Isometric Flex — 3 × 10–20 sec

• Low-to-High KB Fly — 3 x

5 @ 35

🧬 FINAL ARM BURN

• MB Hammer Curl — 30 reps @ 44

AVG HR - 120 BPM

MAX HR - 156 BPM

Rest Day…

​💪 UPPER — LMI…

🎯 HR 115–130 (≤155) · 60s

🧠 SKILL

• Planche Lean 2×20s

• Sternum PU 2×5

🔴 PUSH (Upper Chest)

• Hammer Guillotine Press 8-7-5 + partials - 230-250-260 (5 reverse partials @ 250)

🔵 PULL (Lower Lats)

• UH Row 8-7-5 (to hip, slow last) -180-230-280

🟣 CHEST ISO

• Low→High Fly 3×12  @ 40 (squeeze)

🟡 DELTS

• BTN Smith Press 8-7-5 @ 60-60-70

• Lat Raise 12-12-10 @ 20

🟢 ARMS (Peak)

• Bayes Curl 3×12 - 40-50-60

• Incline Curl 1×10–12 (stretch)

High Cable Double Curl — 2×12 @ 50

Rope Hammer Curl — 1×12 @ 100 

• OH Machine Ext 2×12 @ 70-80 

🔥 FINISH

• Dips ×1 (1 RIR) 

Max Reps @ 245lbs. 155lbs BW + 90lbs @ 1RIR - Got 10. 

⚫ CASH

• Leg Curl 8-7-5 @ 70-90-110

• Band Pull-apart - 1x20

• Band Face Pull - 1x15

AVG HR - 124 BPM

MAX HR - 155 BPM

​💪 MUTTBAR – UPPER BODY…

🎯 Target HR: Avg 110–120 · Max ≤150

🧠 SKILL (Neural Primer)

• Planche Lean — 2 × 20 sec (RIR 2)

🔥 ARM PRE-LOAD (Pump Prime)

20 → 15 → 10

• MB Curl — 66

• MB Extension — 66

🟡 DELTS / UPPER FLOW

20-10-5 / 5-10-20

• SBO MB Upright Row — 66

• Band Lateral Raise — Black

🔵 COMPOUND DENSITY BLOCK

2 Rounds × 25 each

• Low Incline Reverse BP

• Incline Seal Row — 66

🔴 BICEPS STRUCTURE BLOCK 

2 Rounds (controlled)

• TRX Pelican Curl — 10

▸ 3-sec eccentric + deep stretch

• Band Reverse Curl — 20

▸ constant tension

Last Round Add:

• Pelican Partial Top Reps ×10

🟣 CASH OUT (CHEST + FLEX)

• Isometric Flex — 2–3 × 10–20 sec

• Low-to-High KB Fly — 2 × 8 @ 35

⚫ PULL + PUSH FINISHER

• Pull-Ups 

→ Max (21)

•      Bear Push-Ups

→ Near Failure (17)

🧬 FINAL ARM BURN

• Band Curl — 30 reps

• Band Reverse Curl — 20 reps

AVG HR - 122 BPM

MAX HR - 154 BPM

Rest Day…

​

​“Kettlebell - Upper Body”…

Warm Up: Planche Lean – 2 × 20 sec (RIR 2)

20 → 15 → 10:

KB Curls - 35

KB Extensions - 53

Then,

20-10-5/5-10-20 reps of:

SBO KB Upright Row: @ 35 

Band Lateral Raise  @ Black

Then,

One rounds of 25:

MB Reverse Bench Press - 35 

Low Incline Reverse BP - 

MB Reverse Grip Rows - 35

Incline Seal Row - 35

Cash Out:

Isometric Flex 

Low-to-High KB Fly - 2x12 @ 15

Max Pull Ups

• Rest-pause:

→ Max reps - 18

→ 25 sec rest

→ +5 reps

*1 set push-ups to near failure into bear push ups near failure (37+7+5)

*1 set band curls burn-out (30 reps @ Black)

AVG HR - 114 BPM

MAX HR - 147 BPM 

Recovery Walk…

I am ​still dealing with sciatica. Just trying to move.

​“Mutt Bar - Upper Body”…

2 rounds of 20:

Mutt Bar Curls - 66lbs

MB Extensions - 66lbs

Then,

20-10-5/5-10-20 reps of:

MB Military Press: @ 66lbs 

Band Lateral Raise  @ Black

Then,

Two rounds of 25:

MB Reverse Bench Press - 66lbs

MB Reverse Grip Rows - 66lbs

Cash Out:

Isometric Flex 

*1 set push-ups to near failure into bear push ups near failure (30

+ 8)

*1 set band curls burn-out (30 reps @ Black)

AVG HR - 121 BPM

MAX HR - 160 BPM