Weekly Minimums Balance Workout

This workout is structured to precisely hit your remaining weekly minimums (4 chest sets, 7 back sets, and 3 quad sets) while conservatively managing loads due to recent high RPEs in lat pulldowns and triceps extensions.

Target 4 x 8-8 @ 50kg

Focus on controlled eccentrics to safely complete all 4 sets. Coach set reps: 8/8/8/8 Conservative starting weight.

Target 4 x 10-10 @ 0kg

Reduced load to 55kg from 60kg to avoid hitting RPE 9+ again. Conservative safety cap applied. Coach set reps: 10/10/10/10 Lat Pulldown set 1 capped from 55kg to 0kg. Lat Pulldown set 2 capped from 55kg to 0kg. Lat Pulldown set 3 capped from 55kg to 0kg. Lat Pulldown set 4 capped from 55kg to 0kg. Focus on lat contraction.

Target 3 x 12-12 @ 2.5kg

Conservative load to protect triceps after recent RPE 10 overhead extension. Conservative safety cap applied. Coach set reps: 12/12 Cable Triceps Pushdown set 1 capped from 12.5kg to 2.5kg. Cable Triceps Pushdown set 2 capped from 12.5kg to 2.5kg.

Target 3 x 8-8 @ 60kg

Keep the bar close to your shins and maintain a neutral spine. Coach set reps: 8/8/8

Target 3 x 10-10 @ 25kg

Completes the remaining 3 sets of back work. Conservative safety cap applied. Coach set reps: 10/10/10 Seated Cable Row set 1 capped from 45kg to 25kg. Seated Cable Row set 2 capped from 45kg to 25kg. Seated Cable Row set 3 capped from 45kg to 25kg.

Target 3 x 8-12 @ 0kg

Target 3 x 10-10 @ 100kg

Hits the 3 remaining sets of quad work safely. Coach set reps: 10/10/10

Target 3 x 10-10 @ 10kg

Maintains biceps volume with a controlled tempo. Coach set reps: 10/10 10kg per dumbbell.