Upper Body Density & Leg 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 @ 40

Pec Dec - 1 x 15 @ 110

Spider Curls - 1 x 15 @ 20

Hammer Curls - 1 x 15 @ 20

Main Workout

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

Reverse Incline Hammer Press

8-7-5 @ 200-210-230

Machine Chest-Supported Row

8-7-5 @ 240-240-250

Assisted Pull Ups

1 x 12 @ 120 (25%)

Assisted Dips 

1 x 12 @ 120 (25%)

EZ Bar Preacher Curl

8-7-5 @ 50-70-70 then, 1 x 12 EZ Bar Reverse Curls @ 30

Strap Upright Row

8-7-5 @ 100-120-140

Seated Machine Lateral Raise

8-7-5 @ 85-90-95

Seated Reverse Fly

8-7-5 @ 110-120-140

Machine OH Extensions 

8-7-5 @ 120-140-170 then, 1 x 12 Machine Dips @ 160

Cash Out: 

DB Low-to-High Fly - 1 x 12 @ 15

Band Pull Apart - 3 x 12 @ Purple

AVG HR - 113 BPM

MAX HR - 137 BPM