Warm Up - .5 mile walk
Lower body
- Barbell high pull
- Warm-up: empty bar
- 2 × 5 @ 65
- Stop when speed or technique declines
- Lying leg curl
- Warm-up: 1 × 12 @ 55
- 2 × 8 @ 80
- Stop around 1 RIR
- Leg extension
- 2 × 8 @ 170
- Controlled eccentric; stop about 1 RIR
- Standing calf raise
- 2 × 10 @ 200
- Full pause in the stretched position
- Keep this bilateral
Chest and back — superset
- Reverse Flat Hammer Press
- 8-7-7 @ 270-300-320
- 320 @ 1 RIR
- Close-grip neutral pulldown
- 2 × 8 @ 212.5
- Red Handle - Slightly underhand
- Drive elbows toward your hips without leaning far backward
Chest and back — superset
- Pec deck
- 2 × 12 @ 140
- Machine near window
- Use a controlled stretch rather than chasing maximum depth
- Machine Chest-supported Row
- 8–7–7 @ 250-270-270
- 270 was about 1 RIR
Shoulders
- Machine lateral raise
- 3 × 12 @ 27.5
- Stop 1–2 reps before form deteriorates
Arms — superset
- Preacher Machine Curl
- 2 × 8 @ 100
- This changes the resistance profile from the EZ-bar curls in B
- Dip machine
- 2 × 8 @ 210
- Aim for 1–2 RIR
AVG HR - 121 BPM
MAX HR - 152 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.
Walk home:
.72 miles
AVG HR - 119 BPM
MAX HR - 131 BPM
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