​Upper Body Recovery Workout…

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 @ 40 

Main Workout

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

Chest

Reverse Incline Hammer Press

3 × 12 @ 150

Light/moderate load

Controlled tempo

No hard lockout

7 second eccentric last rep 

Back

Machine Chest-Supported Row

3 × 12 @ 180

Keep chest against pad throughout

7 second eccentric last rep 

Biceps

Seated Incline Curl

Hammer-Regular-Hammet

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 

Rear Delt Fly 

3 × 12 @ 100-100-110 (Front)

7 second eccentric last rep 

Triceps

Cable OH Extensions (back pad)

3 × 12 @ 50

7 second eccentric last rep 

Cash Out: 

Pec Dec 

1 x 15 @ 110

Planche Leans - 2 @ 5 seconds 

Neutral Pull Up - 1 x 15

Band Pull Apart - 2 x 15 @ Purple

AVG HR - 115 BPM

MAX HR - 155 BPM