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 

• Warm-up: 1×15 with a lighter weight (60 lb)
• Work sets: 2×8 @ 100
• 2–3 RIR
• 2–3 second lowering
• Brief squeeze at the top
• No locking out hard

• Reverse Hyper — 2×12 @ 40 - 3 second eccentric 

• Tactical Lunges — 2×8 (15)

Main Work

1. Sternum Pull-Ups

• 3 × 3 

• Chest to bar

• Lean back naturally

• Pull elbows behind the torso

• 3-second squeeze at the top 

• 3-second eccentric

• Stop 1–2 reps before failure

2. Barbell Seal Row

• 8 × 155 (Underhand)

• 7 × 175 (Overhand)

• 5 × 185 (Underhand)*

* 5-second eccentric and squeeze at the top on last set

3. Reverse Incline Hammer Press

• 8 × 205

• 7 × 215

• 5 × 235

*3-second eccentric 

• then, pec deck - 8 @ 110

1. Wide-Grip Pulldowns

• 2 × 8 reps @ 150 then, 3 @ 180
• 2–3 second eccentric
• 1-second pause at the bottom
• Stop with 2–3 RIR

5. Weighted Dips

• 1 × 8 @ +60 lb

6. EZ Bar Curls 

• 8 × 80

• 7 × 90

• 5 × 100

*3-second eccentric on last rep

7. Role Hammer Curl

• 1 × 8 @ 120

• 3-second eccentric

8. Slight Bent-Over Dumbbell Upright Row

• 8 × 55

• 7 × 65

• 5 × 75

• Controlled tempo

Cash Out

Machine Lateral Raise 

• 8-7-5 @ 15

Prone Rear Delt Fly

• 2 × 8 @ 15

• 1-second squeeze

• Strict form

AVG HR - 110 BPM

MAX HR - 145 BPM

Finish

Zone 2 Recovery Walk

• 1.61 miles

• Maintain nasal breathing whenever possible

AVG HR - 116 BPM

MAX HR - 124 BPM