TARGETS
• Compounds: 2 RIR
• Isolation: 1–2 RIR
• Rest: 90–150 sec compounds / 60–90 sec isolation
• Tempo: controlled 2-sec eccentric
• No grinding or Valsalva
LEG REBUILD
1. Leg Extension
• WU: 1×15 @ 60
• 2×12 @ 100
2. Tactical Lunges
• 2×8/leg @ 15
3. Reverse Hyper
• 2×15 @ 40
UPPER BODY
A1. Reverse Incline Hammer Press
• 8×205
• 7×215
• 7x235
A2. Sternum Pull-Ups
• 2×5
B1. DB Seal Row
• 8×65
• 7×75
• 5x85
B2. Pec Deck
• 2×15 @ 100
C1. Wide-Grip Pulldown
• 2×12 @ 170
C2. Weighted Dips
• 1×10 @ +70
ARMS
D1. EZ-Bar Curl
• 2×12 @ 80
D2. Rope Hammer Curl
• 1×12 @ 120
DELTS
E1. Bent-Over Upright Row
• 2×12 @ 65
E2. Machine Lateral Raise
• 2×15 @ 15
E3. Prone Rear-Delt Fly
• 2x15 @ 15
AVG HR - 119 BPM
MAX HR - 148 BPM
FINISH
Zone 2 Walk
• 1.61 Miles
• Easy pace / nasal breathing
AVG HR - 123 BPM
MAX HR - 157 BPM
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