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 @ 80
Main Work
1. Barbell Seal Row
- 8 × 165 (overhand)
- 7 × 180 (underhand)
- 5 × 195 (overhand)*
*3 second eccentric
2. Reverse Barbell Bench Press
- 8 × 135
- 7 × 155
- 5 × 170*
*3 second eccentric
3. Medium-Grip Pulldown
- 1×8 @ 160
- Full stretch, slight pause at the bottom.
*3 second eccentric
4. Weighted Dips
- 1×15 @ +15 lb*
*3 second eccentric
5. EZ Bar Curl
- 8 × 80
- 7 × 90
- 5 × 100*
*3 second eccentric
6. EZ Bar Reverse Curl
- 1×8 @ 60
- Slow 3-second lowering to emphasize brachioradialis.
7. Rope Upright Row
- 1×8 @ 140
- Pull only to lower chest/upper sternum to minimize shoulder impingement.
*3 second eccentric
Cash Out
Prone Rear Delt Swings
- 2×12 @ 20 & 20
- Light dumbbells
- 2-second squeeze at the top
- Strict form, minimal momentum
SBO DB Upright Row - 2x6 @ 35
Band Curls - 2x8 @ Purple
AVG HR - 121 BPM
MAX HR - 147 BPM
Finish:
Zone 2 Recovery Walk
1.57 Miles
AVG HR - 109 BPM
MAX HR - 120 BPM
No comments:
Post a Comment