Back and Biceps
(Week 3, Aggressive Fat Loss Cycle)Day Overview
This pull session emphasizes high-volume training to induce metabolic stress and muscle fatigue. Compound movements are prioritized for strength and hypertrophy, with supersets and drop sets incorporated to elevate intensity. The goal is to maximize calorie burn while preserving back and biceps muscle mass.
Exercises
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• Pull-Ups
To perform a pull-up, start by hanging from a pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away from you. Engage your core and pull your body upward until your chin is above the bar. Keep your elbows close to your body and avoid swinging or using momentum. Lower yourself back to the starting position with control. Repeat for the desired number of repetitions.
Prescribed Sets:
Perform 4 sets of 8-12 reps with an RPE of 8. Use assistance to reach the rep target if necessary, aiming for near failure on each set. Rest 30-45 seconds between sets.
Working Sets:
4
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• Bent-Over Barbell Rows
Stand with feet shoulder-width apart, holding a barbell with an overhand grip. Bend at the hips while keeping your back flat and core engaged, allowing the barbell to hang at arm's length. Pull the barbell towards your lower chest or upper abdomen by squeezing your back muscles, keeping elbows close to your body. Lower the barbell back to the starting position in a controlled manner. Maintain a slight bend in the knees and avoid rounding your back throughout the movement. Keep your head in line with your spine and avoid using momentum to lift the weight.
Prescribed Sets:
Execute 4 sets of 8-10 reps with an RPE of 8. Focus on squeezing the back at the top and maintaining a flat back. Rest 30-45 seconds between sets.
Working Sets:
4
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• Cable Row
Row the cable toward your torso to target your middle back muscles.
Prescribed Sets:
Perform 3 sets of 10-12 reps with an RPE of 8. Keep a controlled tempo, emphasizing full contraction. Rest 30 seconds between sets.
Working Sets:
3
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• barbell curl
standing barbell curl
Prescribed Sets:
Complete 3 sets of 10-12 reps with an RPE of 8. Use strict form, avoiding momentum. Rest 30 seconds between sets.
Working Sets:
3
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• Hammer Curls
Stand upright with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your torso). Keep your elbows close to your sides and curl the dumbbells upward by flexing your elbows, maintaining the neutral grip throughout the movement. Pause briefly at the top when your biceps are fully contracted, then slowly lower the weights back to the starting position. Keep your torso stable and avoid swinging the weights. Focus on controlled movement and engaging the biceps and brachialis muscles.
Prescribed Sets:
Perform 3 sets of 12 reps with an RPE of 8. Focus on forearm and biceps engagement, controlling the movement. Rest 30 seconds between sets.
Working Sets:
3