​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 sec between sets, 60 sec between exercises
• Controlled tempo (2–3 sec eccentric), no grinding or Valsalva

Warm-up

• Leg Extension — 1×20 @ 80
• Reverse Hyper — 2×12 @ 30
• EZ Bar Curl — 1×12 @ 80

Main Work

1. Barbell Seal Row

• 8 × 185 (underhand)
• CPA 7 × 195 (overhand)
• 5 × 205 (underhand)*

*3 second eccentric 

2. Reverse Barbell Bench Press

• 8 × 145
• 7 × 165
• 5 × 175*

*3 second eccentric 

3. Medium-Grip Pulldown

• 2x8 @ 160
• Full stretch, slight pause at the bottom.

*3 second eccentric 

4. Weighted Dips

• 1×15 @ +25 lb*

*3 second eccentric 

5. EZ Bar Curl

• 8 × 80
• 7 × 90
• 5 × 100*

*3 second eccentric 

6. Rope Hammer Curl

• 1×8 @ 100
• Slow 3-second eccentric 

1. SBO DB Upright Row  

• 8 × 45
• 7 × 55
• 5 × 75

Cash Out

Prone Rear Delt Swings

• 2×12 @ 20 
• Light dumbbells
• 2-second squeeze at the top
• Strict form, minimal momentum

OH Tri Extensions - 2x8 @ 50 & 65

L-Sit Pull Ups - 10

AVG HR - 118 BPM

MAX HR - 149 BPM

Finish: 

Zone 2 Recovery Walk

1.59 Miles

AVG HR - 115 BPM

MAX HR - 124 BPM