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 @ 320-335-350
• 350 was 0 RIR

3B. Underhand Close-Grip Pulldown

• 2 × 8 @ 220
• Slightly Underhand Close Grip
• Alternate with press; allow roughly 2½–3 minutes before repeating each exercise

4A. Lying Leg Curl

• Warm-up: 1 × 12 @ 70
• 2 × 8 @ 85

4B. Leg Extension

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

5A. T-Bar Row

• 8-7-7 @ 135-185-165
• Last set about 1 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. Rope Hammer Curls 

• 2 × 8 @ 120
• Then, 12 @ 90

7A. Incline DB Fly 

• 2 × 12 @ 35
• Controlled stretch without forcing maximum depth

7B. DB Lateral Raise

• 2 × 12 @ 15
• Stop before momentum or shrugging takes over

7C. The Six-Way Delt Raise

• 2 x 8 @ 10
• Fried me pairing with raises 

AVG HR - 114 BPM

MAX HR - 164 BPM 

Recovery Walk -

.89 miles 

AVG HR - 110 BPM

MAX HR - 128 BPM