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 

Pec Dec - 1 x 115 @ 110

Main Workout

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

Reverse Incline Hammer Press

8-7-5 @ 170-180-190 them 3 @ 210

Machine Chest-Supported Row

8-7-5 @ 210-220-230 then, 3 @ 240

Wide Grip Pulldown

1 x 12 @ 130

Seated Incline Curl

Regular-Hammer-Regular

8-7-5 @ 30 then, 3 @ 40

Seated Machine Lateral Raise

8-7-5 @ 70-75-80 then, 3 @ 90

Seated Rope Face Pull

8-7-5 @ 60-70-80

Machine OH Extensions 

8-7-5 @ 100-120-140 then, 1 x 12 Machine Dips @ 150 @ 3 @ 200

Cash Out: 

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

Band Pull Apart - 3 x 12 @ Purple

ISO Flex 

AVG HR - 115 BPM

MAX HR - 136 BPM

Then, Zone 2 Walk…

1.59 Miles 

AVG HR - 112 BPM

MAX HR - 118 BPM