For your current recovery phase, I’d target:
- 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)
DB rear delt fly
Light
1 × 15 @ 70
Icarian preacher curl
Light
1 × 15 @ 80
Rope pushdown (back pad)
Very light
1 × 15 @ 35
Main Workout
30 second rest in between sets. 60 second rest in between exercises.
Perform 2 rounds only.
Chest
Reverse Guillotine Hammer Press
3 × 12 @ 180
Light/moderate load
Controlled tempo
No hard lockout
7 second eccentric last rep
Back
Hammer Chest-Supported High Row
3 × 12 @ 200
Keep chest against pad throughout
7 second eccentric last rep
Biceps
Seated Incline Curl
3 × 12 @ 25
7 second eccentric last rep
Delts
Machine Lateral Raise*
3 × 12 @ 65
Light and smooth
7 second eccentric last rep
*5x5 Delt sweeps @ 25 in between sets
Triceps
Cable OH Extensions (back pad)
3 × 12 @ 50
7 second eccentric last rep
Rear Delt Fly
3 × 12 @ 100 (Front)
7 second eccentric last rep
Cash Out:
Pec Dec
1 x 15 @ 110
Planche Leans - 2 @ 5 seconds
AVG HR - 113 BPM
MAX HR - 137 BPM
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