Designed to keep training momentum while minimizing spinal loading and sciatic irritation.
Targets
Duration: 20–30 min
Avg HR: 95–110
RIR: 4–5
Smooth breathing — no straining
Stay fully seated with back support when possible
Warm-Up (5 min)
Seated diaphragmatic breathing
Inhale 4 sec
Exhale 6 sec
×10 breaths
Seated machine rear delt fly
Very light
1 × 15 @ 40
Icarian machine curl
Very light
1 × 15 @ 40
Rope pushdown
Very light
1 × 15 @ 50
Main Workout
Perform 2 rounds only.
Back
Chest-Supported Row Machine
2 × 12 @ 100
Keep chest against pad throughout
Chest
Seated Chest Press Machine
2 × 12 @ 120
Light/moderate load
Controlled tempo
No hard lockout
Rear Delts / Upper Back
Reverse Pec Deck
2 × 12 @ 50
Biceps
Seated Machine Curl
2 × 12 @ 35 each side
Delts
Machine Lateral Raise
2 × 12 @ 40
Light and smooth
Triceps
Rope Pushdown (slight forward lean only if comfortable)
2 × 12 @ 50
Finisher
Pec Deck
1 × 15 easy pump set @ 50
Seated Band Pull-A-Parts
1 x 15
AVG HR - 107 BPM
MAX HR - 137 BPM
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