​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 

Lean Back DB Low-to-High Fly  

1 x 8 @ 15

Pec Dec - 1 x 10 @ 110

Main Workout

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

Reverse Guillotine Hammer Press

8-7-5 @ 230-235-240

Machine Chest-Supported Row

8-7-5 @ 200-210-220

Wide Grip Pulldown

1 x 12 @ 130

Seated Incline Curl

Regular-Hammer-Regular

8-7-5 @ 35

Machine Incline Shoulder Press 

1 x 12 @ 110

Seated Machine Lateral Raise

8-7-5 @ 70-75-80

Rear Delt Fly 

8-7-5 - 110-110-120

Machine OH Extensions 

8-7-5 @ 60-80-100 then, 1 x 12 Machine Dips @ 150

Cash Out: 

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

SBO Delt Sweeps - 2 x 5/5@ 35

Band Pull Apart - 3 x 12 @ Purple

ISO Flex 

AVG HR - 119 BPM

MAX HR - 150 BPM