Full Body A…

• Leg extensions: 
• Warmup - 1 x 12 @ 60
• 2 x 8 @ 140

• Lying Leg Curls 
• Warmup - 1 x 12 @ 45
• 2 x 8 @ 60

• Reverse Incline Hammer press: 3 sets - 8-7-7 @ 240-255-270
• 270 - 1 RIR

• Pec Dec  - 2 x 8 @ 140
• Deep Stretch 

• Chest-supported high row: 3 sets - 8-7-7 @ 270-290-320
• 320 was 1 RIR
• Superset 

• Close-grip pulldown: 2 sets - 2 x 8 @ 190
• Middle machine 

• Machine lateral raise: 3 sets - 3x12 @ 25

• Ez Bar Curl: 2 sets - 2 x 8 @ 90
• Superset with Dip Machine 

• Dip Machine: 2 sets - 2 x 8 @ 180
• 3 RIR

Cash out: BW Dips - 25 reps, 5 RIR

AVG HR - 119 BPM

MAX HR - 153 BPM

Then, recovery walk 

1.51 Miles

AVG HR - 118 BPM

MAX HR - 145 BPM