Targets
- RIR: 2–3 on all work sets
- Average HR: 120–130 bpm
- Peak HR: ≤145 bpm
- Rest: 30 sec between sets, 60 sec between exercises
- Controlled tempo (2–3 sec eccentric), no grinding or Valsalva
Warm-up
- Leg Extension — 1×20 @ 70
- Reverse Hyper — 2×12 @ 30
- EZ Bar Curl — 1×12 @ 70
Main Work
1. Barbell Seal Row
- 8 × 160 (overhand)
- 7 × 170 (underhand)
- 5 × 185 (overhand)
2. Barbell Bench Press
- 5 × 185
- 3 × 205
- 1 × 225
Then, Reverse Bench 1x8 @ 135
3. Medium-Grip Pulldown
- 1×8 @ 150
- Full stretch, slight pause at the bottom.
4. Weighted Dips
- 1×15 @ +10 lb
- If you reach 15 reps with more than 3 RIR, increase to +15 lb next workout.
5. EZ Bar Curl
- 8 × 70
- 7 × 80
- 5 × 90
6. EZ Bar Reverse Curl
- 1×8 @ 50
- Slow 3-second lowering to emphasize brachioradialis.
7. Prime Handle Upright Row
- 1×8 @ 130
- Pull only to lower chest/upper sternum to minimize shoulder impingement.
Finisher
Prone Rear Delt Swings
- 2×12 @ 20 & 15
- Light dumbbells
- 2-second squeeze at the top
- Strict form, minimal momentum
Band Pull Aparts - 2x12 @ Purple
Band Curls - 2x12 @ Black
AVG HR - 117 BPM
MAX HR - 144 BPM
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