Rest Day…

Rest Day…

Rest Day…

Rest Day…

Rest Day…

​Bands - Recovery…

🎯 TARGETS

Avg HR: 100–115

Max HR: ≤130

RIR: 3–4 (easy)

Breathing: Nasal only (as much as possible)

🧠 PRIMER (3–4 min)

Slow everything down

Nasal breathing (in 4s / out 6s) × 10 breaths

Arm circles + band pull-aparts × 15

Light band curls × 15

Light band pushdowns × 15

👉 Goal: feel loose + calm, not “ready to attack”

🔵 MAIN FLOW (2 SETS ONLY)

1. Band Bayesian Curl

12 reps

2s up / 2s down

No squeeze hold

2. Band Pushdown

12 reps

Smooth, relaxed lockout

3. TRX or Band Row

10 reps

Light squeeze, no pause

4. TRX or Band Push-Up

10 reps

Controlled, no deep stretch forcing

5. Band Lateral Raise

12 reps

Soft shoulders (don’t crank tension)

6. Band Low-to-High Fly

12 reps

Smooth arc, no peak contraction hold

⏱ Rest 30–45 sec between moves on floor

Nasal breathing only

Inhale 4 sec / Exhale 6–8 sec

AVG HR - 109 BPM

MAX HR - 131 BPM

Rest Day…

Rest Day…

Bands - Recovery….

🎯 TARGETS

Avg HR: 100–115

Max HR: ≤130

RIR: 3–4 (easy)

Breathing: Nasal only (as much as possible)

🧠 PRIMER (3–4 min)

Slow everything down

Nasal breathing (in 4s / out 6s) × 10 breaths

Arm circles + band pull-aparts × 15

Light band curls × 15

Light band pushdowns × 15

👉 Goal: feel loose + calm, not “ready to attack”

🔵 MAIN FLOW (2 ROUNDS ONLY)

1. Band Bayesian Curl

12 reps

2s up / 2s down

No squeeze hold

2. Band Pushdown

12 reps

Smooth, relaxed lockout

3. TRX or Band Row

10 reps

Light squeeze, no pause

4. TRX or Band Push-Up

10 reps

Controlled, no deep stretch forcing

5. Band Lateral Raise

12 reps

Soft shoulders (don’t crank tension)

6. Band Low-to-High Fly

12 reps

Smooth arc, no peak contraction hold

⏱ Rest 30–45 sec between moves

on floor

Nasal breathing only

Inhale 4 sec / Exhale 6–8 sec

AVG HR - 103 BPM

MAX HR - 126 BPM

Rest Day…

Rest Day…

Upper Body - Bands…

*Back off intensity - lack of sleep/recovery 

🎯 Target HR

•  Upper Body - Bands…: 105–115
• Max: ≤135–140 (tighten ceiling today)

🧠 SKILL (Keep — but lighter)

• Planche Lean — 2 × 15
• Stay RIR 3 (not 2) → this matters today

🔥 ARM PRE-LOAD (Trim volume)

Do only: 15 → 10 (skip the 20)

• Band Curl @ Black
• Band Pushdown @ Black

👉 REMOVE:

• Hammer curl + iso hold (too stimulatory today)

🔴 TRX BLOCK (MAIN ADJUSTMENT) Push Ups & Row

2 rounds instead of 3

Reps:

• 10 → 8 (drop the 12s)

Tempo:

• 2s down, light pause (not hard squeeze)

👉 REMOVE ALL OF THIS TODAY:

• ❌ partials
• ❌ iso holds
• ❌ “hard squeeze” intent

Keep it smooth, not aggressive

➕ Band Low-to-High Fly / Pushdown Combo

• Do 1 round only - 15 reps
• No iso holds

🟡 DELTS FLOW (Keep but halve density)

• Do only 20 → 10 (skip the full wave)

🔴 BICEPS Bock

Band Reverse Curl - 1x15

Band Bayesian Curl - 1x15

🟣 EXTRAS

• Band Push-Ups - 1x20 (Purple)

AVG HR - 119 BPM

MAX HR - 146 BPM​

Rest Day…

Rest Day…

Rest Day…

💪 Bands – 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

• Band Curl @ Black

• Band Pushdown @ Black

Then, 15 Reps - Hammer Curl plus 10 second isometric hold

🔴 TRX Push/Pull — LMI Precision Block

3 rounds @ steep angle (7)

TRX Reverse Push Up

• 12 → 10 → 8

• 3s down + 2s pause (deep stretch)

• controlled explosive up

TRX Neutral Grip Row

• 12 → 10 → 8

• 3s down + 2s HARD squeeze at top

• think: chest to handles, elbows 45°

👉 Last set:

• +3 top-end partials

• +7 sec iso hold

Then, 10 Low-to-High Band Flyes & 12 Band Strait Arm Pushdowns (Black) then, 12 iso holds on Strait Arm Pushdowns 

🟡 DELTS / UPPER FLOW

20-10-5 / 5-10-20

• Band Upright Row — Black

• Band Lateral Raise — Black

🔴 BICEPS STRUCTURE BLOCK 

2 Rounds (controlled)

• TRX Pelican Curl — 10

▸ 3-sec eccentric + partial stretch

• Band Reverse Curl — 20

▸ constant tension

🟣 Extras (CHEST + FLEX)

       •     Bear Push Ups - x 8

• Isometric Flex —  x 5

FINAL ARM BURN

• Band Hammer Curl — 20 reps

CASH OUT

        •     Chest-to-Roof Pull Ups - 12 

AVG HR - 119 BPM*

MAX HR - 144 BPM

*Fitbit miscalculated at the end because of the strap placement 

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