💪 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

Then, 15 Reps - Hammer Curl

🟡 DELTS / UPPER FLOW

20-10-5 / 5-10-20

• SBO MB Upright Row — 66

• Band Lateral Raise — Black

Then, 15 reps - Band Upright Row

🔵 COMPOUND DENSITY BLOCK

3 Rounds × 20 each

• Low Incline Guillotine Reverse BP — 66

➤ +5 partials in stretch zone after set 3

• Incline Seal Row — 66

🔴 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)

       • TRX Fly —  x 5

       • TRX Row —  x 5

• Isometric Flex —  x 5

• Low-to-High Band Fly 5 x 5 Black

🧬 FINAL ARM BURN

• Band Curl — 30 reps

• Band Hammer Curl — 20 reps

        •.   Close Grip PullUps - 15

AVG HR - 115 BPM

MAX HR - 159 BPM​