Upper Body Density + Leg Rebuild…

Targets

• RIR: 2–3
• Avg HR: 120–130 bpm
• Max HR: ≤145 bpm (brief peaks acceptable)
• Rest: 30 sec between sets, 60 sec between exercises
• Tempo: Controlled, no grinding, no Valsalva

Warm-Up

Leg Extensions

• 1 × 20 @ 50

Back Extensions

• 2 × 8 (Bodyweight)

EZ Bar Curl

• 1 × 12 @ 70

Main Workout

Barbell Seal Row

• 8 @ 135
• 7 @ 155 - Reverse Grip
• 5 @ 165 - Reverse Grip

Reverse Guillotine Hammer Press

• 8 @ 235
• 7 @ 245
• 5 @ 255

Bodyweight Neutral Strict Pull-Ups

• 1 × 8

Bodyweight Dips

• 1 × 8

Machine Curl

• 8 @ 35
• 7 @ 45
• 5 @ 55

Cable Reverse Curl

• 1 × 12 @ 70 xl

Strap Upright Row

• 8 @ 120
• 7 @ 140
• 5 @ 150

Seated Machine Lateral Raise

• 8 @ 95
• 7 @ 95
• 5 @ 95*

*5 second rest in between sets 

Seated Reverse Fly

• 8 @ 140
• 7 @ 140
• 5 @ 160

Machine OH Extension

• 8 @ 130
• 7 @ 150
• 5 @ 170

Close-Grip Vertical Hammer Press

• 1 × 15 @ 90

Cash-Out

KB Low-to-High Fly

• 2 × 5 @ 30

Planche Leans

• 2 @ 6 seconds 

AVG HR - 119

MAX HR - 152

Post-Workout

• 10–20 minute easy walk
• 1.6 miles
• Nasal breathing

AVG HR - 109 BPM

MAX HR - 122 BPM

• Hydrate well
• Aim for 35–45 g protein within 1–2 hours

This keeps the session focused on regaining upper-body muscle while continuing your gradual, low-risk return to leg training after your sciatica.