20260203

Upper Body Hypertrophy & Aerobic Base Building

A: 4 Rounds:
- Incline DB Press - 10
- Chest Supported Row - 12
* Increase weight with each set; rest 1:30 between sets.

B: 3 Rounds:
- Cable Lateral Raise - 15
- Rope Press downs - 15
- DB Hammer Curl - 15

C: Zone 2 Walk/Run
- 40 minutes @ 60-70% of MaxHR.

D: Core
- Paused Hanging Knee Raise - 3x10-12
* Pause for :02s at the concentric.

Calculating percentage for Max Heart Rate:

We need to estimate; this is the most common way: HRmax: 220-age

What Zone 2 Should feel like:

You can breathe out of your nose easily.

You can speak in complete sentences - can sing "Happy Birthday" without discomfort.

Sustainable.