Targets
- RIR: 2–3
- Avg HR: 120–130 bpm
- Max HR: ≤145 bpm (brief peaks acceptable)
- Rest: 30 sec between sets, 60 sec between exercises
- Tempo: Controlled, no grinding, no Valsalva
Warm-Up
Leg Extensions
- 1 × 20 @ 70
EZ Bar Curl
- 1 × 12 @ 80
Main Workout
Barbell Seal Row
- 8 @ 155 - Overhand
- 7 @ 165 - Underhand
- 5 @ 175 - Overhand
Reverse Incline Hammer Press
- 8 @ 240
- 7 @ 250
- 5 @ 265
Medium Grip Pulldown
- 1 × 8 @
Bodyweight Dips
- 1 × 15
Ez Bar Curl
- 8 @ 70
- 7 @ 80
- 5 @ 90
EZ Var Reverse Curl
- 1 × 8 @ 60
Prime Handle Upright Row
- 8 @ 130
- 7 @ 140
- 5 @ 150
Seated Machine Lateral Raise
- 8 @ 100
- 7 @ 100
- 5 @ 100*
*5 second rest in between sets
Machine Reverse Fly
- 8 @ 90
- 7 @ 90
- 5 @ 90
*Rear
CG Hammer Press
- 8 @ 140
- 7 @ 160
- 5 @ 170
Machine Dip
- 1 × 15 @ 170
Cash-Out
Landmine Low-to-High Fly
- 2 × 5/5 @ 25
AVG HR - 111
MAX HR - 142 BPM
- Hydrate well
- Aim for 35–45 g protein within 1–2 hours
This keeps the session focused on regaining upper-body muscle while continuing your gradual, low-risk return to leg training after your sciatica.
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