Upper Body Density…

• 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 (5 min)

Pec Dec 

1 x 15 @ 90

Main Workout

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

Reverse Incline Hammer Press

8-7-5 @ 150-160-170

Machine Chest-Supported Row

8-7-5 @ 180-200-210

Close Grip Pulldown

8-7-5 @ 140

Seated Incline Curl

Hammer-Regular-Hammer

8-7-5 @ 30

Machine Shoulder Press 

1 x 12 @ 100

Machine Lateral Raise

8-7-5 @ 65-70-75

 

Rear Delt Fly 

8-7-5 - 90-100-110

Cable OH Extensions (back pad)

8-7-5 do

Cash Out: 

Low-to-High Fly - 1 x 12 @ 35

Planche Leans - 2 @ 5 seconds 

Delt Sweeps - 3 x 5/5 @ 25

Band Pull Apart - 3 x 12 @ Purple

ISO Flex 

AVG HR - 116 BPM

MAX HR - 150 BPM