​💪 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