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 @ 50
Icarian machine curl
Very light
1 × 15 @ 50
Rope pushdown
Very light
1 × 15 @ 60
Main Workout
30 second rest in between sets. 60 second rest in between exercises.
Perform 2 rounds only.
Chest
Seated Chest Press Machine
2 × 12 @ 160
Light/moderate load
Controlled tempo
No hard lockout
Back
Chest-Supported Row Machine
2 × 12 @ 140
Keep chest against pad throughout
Rear Delts / Upper Back
Reverse Pec Deck
2 × 12 @ 80
Biceps
Preacher Machine Curl
2 × 12 @ 70
Delts
Machine Lateral Raise
2 × 12 @ 75
Light and smooth
Triceps
Rope Pushdown (back pad)
2 × 12 @ 50
Finisher
Pec Deck
1 × 15 easy pump set @ 80
Legend Pullover - 1 x 15 @ 80
AVG HR - 120 BPM
MAX HR - 152 BPM
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