Full Body B — optimized order…

1. Inverted Leg Press — 

 (steeper machine) 

• Warm-up: 1 × 12 @ 360
• 2 × 8 @ 450
• Platform is 100 pounds
• Keep pelvis and lower back firmly against the pad.

2A. Reverse Hammer Press, Flat 

• 8-7-8 @ 320-335-345
• 345 was 1 RIR

2B. Lying Leg Curl

• Warmup 1 x 8 @ 70
• 2 x 8 @ 85
• Alternate with the press.

3A. High Machine Chest-Supported Row

• 6-6-6- @ 360 
• Last set was 2 RIR
• Minimal torso movement

3B. Leg Extension

• 1 × 8 @ 190
• Alternate with the first rowing round, then finish the remaining rows normally.

4A. Sternum Pull-Up

• 2 × 7
• Stop around 1–2 RIR

4B. Standing Calf Raise

• 2 × 8 @ 250
• Full stretch and pause.

5A. Low-to-High Cable Fly

• 2 × 15 @ 50

5B. Rear-Delt Machine Fly

• 2 × 12 @ 140
• Maintain 2 RIR

5C. Six-Way Delt Raise

• 2 × 8 @ 10
• Maintain 2 RIR

6A. Rope Hammer Curl

• 3 × 8 @ 130
• Strict curl 

6B. Overhead DB Extension

• 2 × 8 @ 75
• 75 was 1 RIR
• Pair with the first two curl sets; finish the third curl set alone.

6C. Incline Curl

• 1 x 8 @ 30

AVG HR - 110 BPM

MAX HR - 149 BPM

Recovery walk home:

1.49 miles   

AVG HR - 114 BPM

MAX HR - 124 BPM