​Full Body A…

• Leg extension
• warmup - 1x15 @ 60
• 2 working sets - 2x12 @ 12

• Walking lunge: 2 sets  - 2 x 8 @ 25 (each hand) 

• Reverse hyper: 2 sets - 3x8 @ 50

• Reverse-Guillotine Hammer press: 3 sets - 8-7-5 @ 230-240-260*
• *5 second eccentric last set 

• Chest-supported row: 3 sets - 8-7-5 @ 250-270-300*
• *5 second eccentric last set

• Close-grip pulldown: 2 sets - 2 x 8 @ 150
• Then, 1 x 3 @ 180

• Machine lateral raise: 3 sets - 3x15

• Curl: 2 sets - 2 x 8 @ 80  superset with extensions

• Triceps extension: 2 sets - 2 x 8 @ 65

Full Body A

• Leg extension
• warmup - 1x15 @ 60
• 2 working sets - 2x12 @ 120

• Walking lunge: 2 sets  - 2 x 8 @ 25 (each hand) 

• Reverse hyper: 2 sets - 3x8 @ 50

• Reverse-Guillotine Hammer press: 3 sets - 8-7-5 @ 230-240-260*
• *5 second eccentric last set 

• Chest-supported row: 3 sets - 8-7-5 @ 250-270-300*
• *5 second eccentric last set

• Close-grip pulldown: 2 sets - 2 x 8 @ 150
• Then, 1 x 3 @ 180

• Machine lateral raise: 3 sets - 3x15

• Curl: 2 sets - 2 x 8 @ 80  superset with extensions

• Triceps extension: 2 sets - 2 x 8 @ 65

AVG HR - 117 BPM

MAX HR - 151 BPM

Then, recovery walk 

1.52 Miles

AVG HR - 117 BPM

MAX HR - 126 BPM