Optimized Full Body & LEG REBUILD…

1. Leg Extension

• WU: 1×15 @ 60
• 2×12 @ 110
• Stop at 1–2 RIR

2. Tactical Lunges

• 2×8/leg @ 25
• Controlled stride; stop if calf, hamstring, or nerve symptoms increase

3. Reverse Hyper

• 2×12 @ 40
• Treat as controlled rehab work, not a failure exercise

UPPER BODY

A1. Reverse Incline Hammer Press

• 8-7-5
• Use approximately 210 / 220 / 240
• Keep the final set at a true 1–2 RIR rather than forcing a predetermined load

A2. Sternum Pull-Ups

• 2×6
• Add a third set only when both sets reach 7–8 clean reps

B1. Chest Supported Row

• 8-7-7
• 230 / 250 / 270
• Overhand-Neutral-Overhand
• Keep your chest firmly supported and avoid turning the last set into partials

B2. Pec Deck

• 2×15 @ approximately 110
• 1–2 second squeeze; deep but comfortable stretch

C1. DB Extensions 

• 2x12 @ 55
• Keep your ribs down, avoid excessive lower-back arching, and use a controlled 2–3-second lowering phase.

ARMS

D1. EZ-Bar Curl

• 2×12 @ approximately 70

D2. Rope Hammer Curl

• 1×15 @ 110

DELTS

E1. Machine Lateral Raise

• 3x15 @ 15

E2 Reverse Pec Deck 

• 2×12 @ 120

Cash Out: 

Isometric Flex 

AVG HR - 112 BPM

MAX HR -  155 BPM* 

*brief spike

Then,

Recovery Walk 

1.59 Miles 

AVG HR - 113 BPM

MAX HR -  132 BPM