Targets
- RIR: 2–3
- Avg HR: 120–130 bpm
- Max HR: ≤145 bpm (brief peaks acceptable)
- Rest: 30 sec between sets, 60 sec between exercises
- Tempo: Controlled, no grinding, no Valsalva
Warm-Up
Leg Extensions
- 1 × 20 @ 60
EZ Bar Curl
- 1 × 12 @ 70
Main Workout
Reverse Grip Barbell Seal Row
- 8 @ 145
- 7 @ 160
- 5 @ 170
Reverse incline Hammer Press
- 8 @ 240
- 7 @ 250
- 5 @ 260
*Up one pin
Bodyweight Neutral Strict Pull-Ups
- 1 × 8
Bodyweight Dips
- 1 × 8
Machine Curl
- 8 @ 35
- 7 @ 45
- 5 @ 55
Machine Reverse Curl
- 1 × 12 @ 50
Wide Smith Machine Upright Row
- 8 @ 50
- 7 @ 70
- 5 @ 90
Seated Machine Lateral Raise
- 8 @ 100
- 7 @ 100
- 5 @ 100*
*5 second rest in between sets
Seated Reverse Fly
- 8 @ 140
- 7 @ 1600
- 5 @ 160
Machine OH Extension
- 8 @ 130
- 7 @ 150
- 5 @ 170
Machine Dip
- 1 × 15 @ 170
Cash-Out
Cable Low-to-High Fly
- 2 × 5 @ 45
Behind-the-Back Cable Curl
- 2 × 5 @ 45
Planche Leans
- 2 @ 6 seconds
AVG HR - 109
MAX HR - 129
Post-Workout
- 10–20 minute easy walk
- 1.6 miles
- Nasal breathing
AVG HR - 108 BPM
MAX HR - 120 BPM
- Hydrate well
- Aim for 35–45 g protein within 1–2 hours
This keeps the session focused on regaining upper-body muscle while continuing your gradual, low-risk return to leg training after your sciatica.
