🔹 SKILL
Assisted Pull-Up Scap Pulls
3 × 6
🔴 PRIMARY PULL
Underhand Seated Row Machine
8–7–5 @ 200-220-240
(last set 3-sec eccentric)
Barbell High Pull (Wide Grip)
8–7–5 @ ~135
🟢 POSTERIOR
Barbell RDL
8–7–5 & 185-205-230
(last set pause 2 sec last 3 reps)
45° Back Extension
8–7–5 @ 45lb Plate to chest
🟣 SUPPORT
Rear Delt Fly Machine
3 × 12 @ ~100-100-120
Machine Calf Raise
8–7–5 @ ~260
(3-sec stretch)
🟡 VERTICAL / ARMS
Assisted Pull-Up Machine
1 set near max - 12 reps at 25lbs (3 sec eccentric)
🔵 CASH OUT
Band Pull-Aparts
3 × 12
Monkey Bars - 5 passes
AVG HR - 111 BPM
MAX HR - 140 BPM
🚶 FINISH - Treadmill Walk
10–15 min
Target:
• Avg HR ~115–120
• Max ≤130
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