- Warm-up
- 0.5-mile walk
- Empty-bar high-pull rehearsal
- Barbell High Pull — standalone
- 2 × 5 @ 95
- Perform while freshest; stop if speed or technique declines
- Rest 2–3 minutes
3A. Reverse Flat Hammer Press
- 8-7-7 @ 270-300-320
- 320 was 1 RIR
3B. Close-Grip Neutral Pulldown
- 2 × 8 @ 215
- Slightly underhand red handle
- Alternate with press; allow roughly 2½–3 minutes before repeating each exercise
4A. Lying Leg Curl
- Warm-up: 1 × 12 @ 55
- 2 × 8 @ 80
4B. Leg Extension
- 2 × 8 @ 180
- Alternate these; approximately 2 minutes before repeating each exercise
5A. Machine Chest-Supported Row
- 8-7-7 @ 340-360-380
- Last set about 1 RIR
5B. Standing Calf Raise
- 2 × 10 @ 230
- This pairing keeps the row fresh without stressing your lower back
6A. Dip Machine
- 2 × 8 @ 220
- Keep 1–2 RIR
6B. Preacher Machine Curl
- 2 × 8 @ 100
7A. Pec Deck
- 2 × 12 @ 140
- Controlled stretch without forcing maximum depth
7B. Machine Lateral Raise
- 3 × 12 @ 27.5
- Stop before momentum or shrugging takes over
AVG HR - 120
MAX HR - 153
Recovery Walk -
1.46 miles
AVG HR - 107
MAX HR - 125
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