Rest Day…

Upper Body Recovery Workout…

Designed to keep training momentum while minimizing spinal loading and sciatic irritation.

Targets

Duration: 30-40 min

Avg HR: 110-120

RIR: 2-3

Smooth breathing — no straining

Stay fully seated with back support when possible

Warm-Up (5 min)

DB rear delt fly

Light

1 × 15 @ 70

Icarian preacher curl

Light

1 × 15 @ 80

Rope pushdown (back pad)

Very light

1 × 15 @ 35 

Main Workout

30 second rest in between sets. 60 second rest in between exercises. 

Perform 2 rounds only.

Chest

Reverse Incline Hammer Press

2 × 12 @ 140

Light/moderate load

Controlled tempo

No hard lockout

7 second eccentric last rep 

Back

Hammer Chest-Supported High Row

2 × 12 @ 230

Keep chest against pad throughout

7 second eccentric last rep 

Biceps

Seated Incline Curl

2 × 12 @ 30

7 second eccentric last rep 

Delts

Machine Lateral Raise*

2 × 12 @ 65

Light and smooth

7 second eccentric last rep 

*5x5 Delt sweeps @ 25 in between sets 

Triceps

Rope OH Extensions (back pad)

2 × 12 @ 60

7 second eccentric last rep 

Rear Delts / Upper Back

Reverse Pec Deck

2 × 12 @ 80 (Up back)

7 second eccentric last rep 

Finisher

Pec Deck

1 × 15 easy pump set @ 100

Legend Pullover - 1 x 15 @ 70

Band Curl/Hammer/Reverse - 2 x 8-8-8 @ Black

AVG HR - 112 BPM

MAX HR - 135 BPM

Cash out: 1.58 Mile walk after training. 118 AVG HR. 

Rest Day…

Seated Upper Body Recovery Workout…

Designed to keep training momentum while minimizing spinal loading and sciatic irritation.

Targets

Duration: 20–30 min

Avg HR: 95–110

RIR: 4–5

Smooth breathing — no straining

Stay fully seated with back support when possible

Warm-Up (5 min)

Seated diaphragmatic breathing

Inhale 4 sec

Exhale 6 sec

×10 breaths

DB rear delt fly

Light

1 × 15 @ 70

Machine preacher curl

Light

1 × 15 @ 80

Rope pushdown (back pad)

Very light

1 × 15 @ 35 

Main Workout

30 second rest in between sets. 60 second rest in between exercises. 

Perform 2 rounds only.

Chest

Reverse Guillotine Hammer Press

2 × 12 @ 190

Light/moderate load

Controlled tempo

No hard lockout

7 second eccentric last rep 

Back

Chest-Supported Row Machine

2 × 12 @ 230

Keep chest against pad throughout

7 second eccentric last rep 

Rear Delts / Upper Back

Reverse Pec Deck

2 × 12 @ 100

7 second eccentric last rep 

Biceps

EZ Bar Curl

2 × 12 @ 70

7 second eccentric last rep 

Delts

Machine Lateral Raise*

2 × 12 @ 65

Light and smooth

7 second eccentric last rep 

*5x5 Delt sweeps @ 25 in between sets 

Triceps

Rope OH Extensions (back pad)

2 × 12 @ 50

7 second eccentric last rep 

Finisher

Pec Deck

1 × 15 easy pump set @ 100

Legend Pullover - 1 x 15 @ 70

Band Curl/Hammer/Reverse - 2 x 8-8-8 @ Black

AVG HR - 113 BPM

MAX HR - 146 BPM

Cash out: 1 Mile walk after training. 115 AVG HR. 

Zone 2 Recovery Walk…

1.65 miles

AVG HR - 116 BPM

MAX HR - 122 BPM

Mostly nasal breathing. HR is elevated from yesterday epidural shots. 

Upper Body Recovery Workout…

Designed to keep training momentum while minimizing spinal loading and sciatic irritation.

Targets

Duration: 20–30 min

Avg HR: 95–110

RIR: 4–5

Smooth breathing — no straining

Stay fully seated with back support when possible

Warm-Up (5 min)

Seated diaphragmatic breathing

Inhale 4 sec

Exhale 6 sec

×10 breaths

DB rear delt fly

Very light

1 × 15 @ 70

Machine preacher lm curl

Very light

1 × 15 @ 50

Rope pushdown (back pad)

Very light

1 × 15 @ 35 

Main Workout

30 second rest in between sets. 60 second rest in between exercises. 

Perform 2 rounds only.

Chest

Reverse Guillotine Hammer Press

2 × 12 @ 190

Light/moderate load

Controlled tempo

No hard lockout

Back

Hammer Row

2 × 12 @ 190

Keep chest against pad throughout

Rear Delts / Upper Back

Reverse Pec Deck

2 × 12 @ 90

Biceps

Preacher Machine Curl

2 × 12 @ 80

Delts

Machine Lateral Raise

2 × 12 @ 75

Light and smooth

Triceps

Rope Pushdowns (back pad)

2 × 12 @ 50

Finisher

Pec Deck

1 × 15 easy pump set @ 100

Legend Pullover - 1 x 15 @ 70

Band Curl/Hammer/Reverse - 2 x 8-8-8 @ Black

AVG HR - 113 BPM

MAX HR - 141 BPM

Finish: 1.63 mile walk after training. 114 avg hr.