Upper Body Density & Leg Extension/Back Extensions…

• RIR: 2–3

• Avg HR: 120–130 bpm

• Max HR: ≤140–145 bpm

• Rest: 30–45 sec between sets, 60 sec between exercises

• No grinding reps

• No breath-holding/Valsalv

Targets

Warm-Up 

Leg Extensions - 1 x 20 @ 50

Back Extensions - 2 x 8

EZ Bar Curls - 1 x 12 @ 70

Main Workout

30 second rest in between sets. 60 second rest in between exercises. 

Barbell Seal Row

8-7-5 @ 95-135-155

Reverse Incline Hammer Press

8-7-5 @ 235-245-255

Bodyweight Pull Ups

1 x 12 

Bodyweight Dips 

1 x 12 

Machine Curl

8-7-5 @ 35-45-50 then, 1 x 12 Machine Reverse Curls @ 25

Strap Upright Row

8-7-5 @ 120-140-150

Seated Machine Lateral Raise

8-7-5 @ 95-95-95 (5 second rest) 

Seated Reverse Fly

8-7-5 @ 120-140-160

Machine OH Extensions 

8-7-5 @ 130-150-170 then, 1 x 12 CG Vertical Hammer Press @ 140

Cash Out: 

KB Low-to-High Fly - 2 x 5 @ 30

Band Pull Apart - 1 x 25 @ Purple

DB Curls - 5-4-3 @‘40-45-50

L-Sit Pull Ups - x 5

AVG HR - 116 BPM

MAX HR - 150 BPM