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 @ 165-175-185

Machine Chest-Supported Row

8-7-5 @ 210-220

Wide Grip Pulldown

1 x 12 @ 130

Seated Incline Curl

Regular-Hammer-Regular

8-7-5 @ 30

Seated Machine Lateral Raise

8-7-5 @ 70-75-80

Seated Rope Face Pull

8-7-5 @ 60-70-80

Machine OH Extensions 

8-7-5 @ 80-100-120 then, 1 x 12 Machine Dips @ 150

Cash Out: 

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

Band Pull Apart - 3 x 12 @ Purple

ISO Flex 

AVG HR - 130 BPM

MAX HR - 155 BPM