Optimized Full Body…

LEG REBUILD

1. Leg Extension

• WU: 1×15 @ 60
• 2×12 @ 100
• Stop at 1–2 RIR

2. Tactical Lunges

• 2×8/leg @ 15
• Controlled stride; stop if calf, hamstring, or nerve symptoms increase

3. Reverse Hyper

• 2×12 @ 40
• Treat as controlled rehab work, not a failure exercise

UPPER BODY

A1. Reverse Incline Hammer Press

• 8-7-5
• Use approximately 210 / 220 / 235
• Keep the final set at a true 1–2 RIR rather than forcing a predetermined load

A2. Sternum Pull-Ups

• 2×5
• Add a third set only when both sets reach 7–8 clean reps

B1. Chest Supported Row

• 8-7-5
• 230 / 250 / 300
• Keep your chest firmly supported and avoid turning the last set into partials

B2. Weighted Dips

• 2×8 @ 90
• keep two clean sets and avoid grinding

C1. Pec Deck

• 2×15 @ approximately 110
• 1–2 second squeeze; deep but comfortable stretch

ARMS

D1. EZ-Bar Curl

• 2×12 @ approximately 70

D2. Rope Hammer Curl

• 1×15 @ 110

DELTS

E1. Machine Lateral Raise

• 2×15 @ 20

E2 Reverse Pec Deck 

• 2×12 @ 110/90 (6)* 

*Shoulders were smoked! 

Cash Out: 

L-Sit Pull Ups x 13

Isometric Flex 

AVG HR - 112 BPM

MAX HR -  155 BPM

Then,

Recovery Walk 

1.05 Miles 

AVG HR - 118 BPM

MAX HR - 160 BPM (at very beginning)