Pull
(Week 3, Aggressive Fat Loss Cycle)Day Overview
This session emphasizes high-volume back and biceps work with advanced techniques like drop sets to push beyond failure. The focus is on maximizing metabolic stress and muscle fatigue, with strict form and controlled tempo to enhance fat loss and muscle tone.
Exercises
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• Chin-Ups
Begin by gripping the pull-up bar with an underhand (supinated) grip, hands shoulder-width apart. Hang with arms fully extended and core engaged. Pull yourself upward by squeezing your back and biceps, leading with your chest and aiming to bring your chin above the bar. Keep your body straight and avoid swinging or using momentum. Lower yourself slowly back to the starting position with control. If needed, use an assisted chin-up machine or resistance bands to reduce the load, maintaining proper form throughout.
Prescribed Sets:
Perform 4 sets of 8-12 reps with an RPE of 8. Use assistance to reach target reps, pushing close to failure. Rest 30-45 seconds.
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 and maintaining a flat back. Rest 30-45 seconds.
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 movement controlled and full range. Rest 30 seconds.
Working Sets:
3
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• EZ Bar Curls
Stand upright holding an EZ bar with an underhand grip, hands shoulder-width apart. Keep your elbows close to your torso and curl the bar upward by contracting your biceps, lifting the bar towards your chest. Maintain a controlled movement, avoiding swinging or using momentum. Lower the bar slowly back to the starting position, fully extending your arms. Keep your wrists in a neutral position to reduce strain and focus on biceps engagement throughout the movement.
Prescribed Sets:
Perform 3 sets of 10-12 reps with an RPE of 8. Strict form, avoid momentum. Rest 30 seconds.
Working Sets:
3
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• Concentration Curl
Isolate one arm at a time while performing a biceps curl to focus on muscle contraction.
Prescribed Sets:
Complete 3 sets of 12 reps with an RPE of 8. Focus on peak contraction and control. Rest 30 seconds.
Working Sets:
3