​💪 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

• Band Curl @ Black

• Band Pushdown @ Black

🟡 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

🟣 CASH OUT (CHEST + FLEX)

• Isometric Flex —  x 5

• Low-to-High Band Fly 3 × 8 Black

🧬 FINAL ARM BURN

• Band Curl — 30 reps

• Band Reverse Curl — 20 reps

AVG HR - 115 BPM

MAX HR - 144 BPM