Full Body A…

Lower body

• Lying leg curl
• Warm-up: 1 × 12 @ 45
• 2 × 8 @ 70
• Stop around 1 RIR

• Leg extension
• 2 × 8 @ 150
• Controlled eccentric; stop about 1 RIR

• Standing calf raise
• 2 × 10 @ 160
• Full pause in the stretched position
• Keep this bilateral

Chest and back — superset

• Reverse Incline Hammer Press
• 8–7–7 @ 245-260-277
• Cap the last set at approximately 1 RIR

• Close-grip neutral pulldown
• 2 × 8 @ 200
• Drive elbows toward your hips without leaning far backward

Chest and back — superset

• Pec deck
• 2 × 12 @ 140
• Use a controlled stretch rather than chasing maximum depth

• Chest-supported 
• 8–7–7 @ 270–300–325
• Since 325 was about 3 RIR 

Shoulders

• Machine lateral raise
• 3 × 15 @ 25
• Stop 1–2 reps before form deteriorates

Arms — superset

• Preacher Machine Curl
• 2 × 8 @ 90
• This changes the resistance profile from the EZ-bar curls in B

• Dip machine
• 2 × 8 @ 200
• Aim for 1–2 RIR

Optional skill/core finisher

• Planche leans
• 3 × 10–20 seconds
• Keep the pelvis tucked and shoulder blades pushed forward
• Stop if the position aggravates your lower back

AVG HR - 115 BPM

MAX HR - 136 BPM

The main changes from B are:

• No leg press, giving your back and hips a break from loaded hip/knee flexion.
• Neutral pulldowns replace sternum pull-ups.
• Pec deck replaces the low-to-high fly.
• Lateral delts replace the rear-delt/upright-row emphasis.
• Machine/preacher curls replace EZ-bar curls.
• No overhead extension, because B already gives your triceps considerable work through pressing, extensions, and dips.

Recovery walk home:

1.81 miles

AVG HR - 111 BPM

MAX HR - 120 BPM​