• 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
Pec Dec - 1 x 115 @ 110
Spider Curls - 1 x 15 @ 15
Hammer Curls - 1 x 15 @ 15
Main Workout
30 second rest in between sets. 60 second rest in between exercises.
Reverse Incline Hammer Press
8-7-5 @ 180-200-230
Machine Chest-Supported Row
8-7-5 @ 220-230-240
Assisted Pull Ups
1 x 12 @ 100 (38%)
Assisted Dips
1 x 12 @ 100 (38%)
Seated Incline Curl
Regular-Hammer-Regular
8-7-5 @ 35
Seated Machine Lateral Raise
8-7-5 @ 75-80-85
Seated Reverse Fly
8-7-5 @ 110-120-140
Strap Upright Row
8-7-5 @ 70-90-100
Machine OH Extensions
8-7-5 @ 110-130-150 then, 1 x 12 Strap Pushdowns @ 150
Cash Out:
DB Low-to-High Fly - 1 x 12 @ 15
Band Pull Apart - 3 x 12 @ Purple
DB Hammer Curls - 5-4-3 @ 25-30-35
AVG HR - 119 BPM
MAX HR - 149 BPM
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