Full Body A — optimized order…

​Warm-up

• 0.5-mile walk
• Empty-bar high-pull rehearsal

1. Barbell High Pull — standalone
• 2 × 5 @ 115
• Perform while freshest; stop if speed or technique declines
• Rest 2–3 minutes

3A. Reverse Flat Hammer Press

• 8-7-7 @ 280-305-330
• 330 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 @ 60
• 2 × 8 @ 80

4B. Leg Extension

• 2 × 8 @ 180
• Alternate these; approximately 2 minutes before repeating each exercise

5A. High Machine Chest-Supported Row

• 8-7-7 @ 210-300-320
• Last set about 2 RIR

5B. Standing Calf Raise

• 2 × 10 @ 240
• 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 @ 102.5

7A. Pec Deck

• 2 × 12 @ 140/160
• Controlled stretch without forcing maximum depth

7B. Machine Lateral Raise

• 3 × 12 @ 27.5
• Stop before momentum or shrugging takes over

AVG HR - 117 BPM

MAX HR - 150 BPM 

Recovery Walk -

.55 miles 

AVG HR - 115 BPM

MAX HR - 132 BPM