Full Body A — optimized order…

1. Warm-up
• 0.5-mile walk
• Empty-bar high-pull rehearsal

1. Barbell High Pull — standalone
• 2 × 5 @ 135
• Perform while freshest; stop if speed or technique declines
• Rest 2–3 minutes

3A. Reverse Hammer Bench Press

• 8-7-7 @ 320-330-340
• 335 was 1 RIR

3B. Close-Grip Neutral Pulldown

• 2 × 8 @ 220
• Slightly underhand red handle
• Alternate with press; allow roughly 2½–3 minutes before repeating each exercise

4A. Lying Leg Curl

• Warm-up: 1 × 12 @ 65
• 2 × 8 @ 82.5

4B. Leg Extension

• 2 × 8 @ 190
• Alternate these; approximately 2 minutes before repeating each exercise

5A. High Machine Chest-Supported Row

• 8-7-7 @ 320-340-350
• Last set about 2 RIR

5B. Standing Calf Raise

• 2 × 10 @ 250
• This pairing keeps the row fresh without stressing your lower back

6A. Dip Machine

• 2 × 8 @ 230
• Keep 1–2 RIR

6B. Preacher Machine Curl

• 2 × 8 @ 110

6C. Incline DB Curls 

• 2 × 8 @ 25

7A. Pec Deck

• 2 × 12 @ 160
• Controlled stretch without forcing maximum depth

7B. DB Lateral Raise

• 3 × 12 @ 20
• Stop before momentum or shrugging takes over

AVG HR - 119 BPM

MAX HR - 150 BPM 

Recovery Walk -

1.17 miles 

AVG HR - 114 BPM

MAX HR - 129 BPM