Upper Body Density + Leg Rebuild (Optimized)…

​Targets

• RIR: 2–3 on all work sets

• Average HR: 120–130 bpm

• Peak HR: ≤145 bpm

• Rest: 30 seconds between sets, 60 seconds between exercises

• Tempo: Controlled 2–3 second eccentric on every rep

• No grinding or Valsalva

• Walk during short rest periods to help maintain heart rate

Warm-Up

• Leg Extension — 1×20 @ 90

• Reverse Hyper — 2×12 @ 40

• Walking Lunges — 2×12 (Bodyweight)

• Hip Thrust — 2×12 @ 20

Main Work

1. Sternum Pull-Ups

• 2 × 4

• Chest to bar

• Lean back naturally

• Pull elbows behind the torso

• 2-second squeeze at the top

• 3-second eccentric

• Stop 1–2 reps before failure

2. Barbell Seal Row

• 8 × 205 (Underhand)

• 7 × 225 (Overhand)

• 5 × 230 (Underhand)*

* 3-second squeeze at the top on last rep of last set

3. Reverse Incline Hammer Press

• 8 × 250

• 7 × 260

• 5 × 270*

*5-second eccentric on last rep 

1. Neutral-Grip Pull-Ups

• 2 × 8 reps
• 2–3 second eccentric
• Full dead hang
• 1-second pause at the top
• Stop with 2–3 RIR

5. Weighted Dips

• 1 × 15 @ +45 lb

• 3-second eccentric

6. EZ Bar Curl

• 8 × 80

• 7 × 90

• 5 × 100

*3-second eccentric on last rep

7. Straight Bar Reverse Curl

• 1 × 8 @ 50

• 3-second eccentric

8. Slight Bent-Over Dumbbell Upright Row

• 8 × 50

• 7 × 60

• 5 × 70

• Controlled tempo

Cash Out

Prone Rear Delt Swings

• 2 × 12 @ 20

• 2-second squeeze

• Strict form

Overhead Triceps Extension

• 2 × 8 @ 65

AVG HR - 117 BPM

MAX HR - 158 BPM

Finish

Zone 2 Recovery Walk

• .61 miles

• Maintain nasal breathing whenever possible

AVG HR - 111 BPM

MAX HR - 123 BPM