Designed to keep training momentum while minimizing spinal loading and sciatic irritation.
Targets
Duration: 30-40 min
Avg HR: 110-120
RIR: 2-3
Smooth breathing — no straining
Stay fully seated with back support when possible
Warm-Up (5 min)
DB rear delt fly
Light
1 × 15 @ 70
Icarian preacher curl
Light
1 × 15 @ 80
Rope pushdown (back pad)
Very light
1 × 15 @ 35
Main Workout
30 second rest in between sets. 60 second rest in between exercises.
Perform 2 rounds only.
Chest
Reverse Incline Hammer Press
2 × 12 @ 140
Light/moderate load
Controlled tempo
No hard lockout
7 second eccentric last rep
Back
Hammer Chest-Supported High Row
2 × 12 @ 230
Keep chest against pad throughout
7 second eccentric last rep
Biceps
Seated Incline Curl
2 × 12 @ 30
7 second eccentric last rep
Delts
Machine Lateral Raise*
2 × 12 @ 65
Light and smooth
7 second eccentric last rep
*5x5 Delt sweeps @ 25 in between sets
Triceps
Rope OH Extensions (back pad)
2 × 12 @ 60
7 second eccentric last rep
Rear Delts / Upper Back
Reverse Pec Deck
2 × 12 @ 80 (Up back)
7 second eccentric last rep
Finisher
Pec Deck
1 × 15 easy pump set @ 100
Legend Pullover - 1 x 15 @ 70
Band Curl/Hammer/Reverse - 2 x 8-8-8 @ Black
AVG HR - 112 BPM
MAX HR - 135 BPM
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