💪 Bands – UPPER BODY…

My first day, Training since Saturday. Sciatica is pretty brutal. Getting the shot next Friday.Fingers crossed.

🎯 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

🟡 DELTS / UPPER FLOW

20-10-5 / 5-10-20

• Band Upright Row — Black

• Band Lateral Raise — Black

🔵 COMPOUND DENSITY BLOCK

20 → 15 → 10 @ setting 3/5/7

• TRX Push

• TRX Row

Then, 10 TRX Flyes  

🔴 BICEPS STRUCTURE BLOCK 

2 Rounds (controlled)

• TRX Pelican Curl — 10

▸ 3-sec eccentric + partial stretch

• Band Reverse Curl — 20

▸ constant tension

🟣 CASH OUT (CHEST + FLEX)

• Isometric Flex —  x 5

• Low-to-High Band Fly 5 x 5 Black

FINAL ARM BURN

• Band Hammer Curl — 20 reps

     

AVG HR - 119 BPM

MAX HR - 140 BPM