Full Body A…

Lower body

• Barbell high pull
• Warm-up: empty bar 
• 2 × 5 @ 55
• Stop when speed or technique declines

• Lying leg curl
• Warm-up: 1 × 12 @ 45
• 2 × 8 @ 75
• Stop around 1 RIR

• Leg extension
• 2 × 8 @ 170 
• Controlled eccentric; stop about 1 RIR

• Standing calf raise
• 2 × 10 @ 170
• Full pause in the stretched position
• Keep this bilateral

Chest and back — superset

• Reverse Incline Hammer Press
• 8-7-7 @ 265-275-285
• 285 @ 1 RIR

• Close-grip neutral pulldown
• 2 × 8 @ 210
• Red Handle - Slightly underhand 
• 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 @ 320-340-365
• Since 365 was about 2 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 - 120 BPM

MAX HR - 158 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:

.33 miles

AVG HR - 111 BPM

MAX HR - 117 BPM