💪 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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