Pull - Back and Biceps

(Week 4, Aggressive Fat Loss Cycle)
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Day Overview

This pull session maximizes volume on back and biceps with high-rep, high-intensity sets to promote fat burning and muscle engagement. Focus on strict form and full range of motion, minimizing rest to sustain metabolic stress. Incorporate both vertical and horizontal pulling for comprehensive back development.

Exercises

  • • 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 8-10 reps with an RPE of 8, aiming to reach failure on the last set. Rest 60 seconds. Focus on full range of motion and controlled movement.

    Working Sets:

    4

  • • Seated Row

    The Seated Row is performed by sitting on a rowing machine or a seated cable row station. Begin by sitting with your feet firmly placed on the footrests and your knees slightly bent. Grasp the handles with an overhand or neutral grip, keeping your back straight and chest up. Pull the handles towards your torso by retracting your shoulder blades and bending your elbows. Keep your elbows close to your body as you pull. Pause briefly when the handles reach your torso, then slowly extend your arms back to the starting position, maintaining control throughout the movement.

    Prescribed Sets:

    Perform 4 sets of 10-12 reps with an RPE of 8. Keep rest to 45 seconds, squeezing back muscles at the peak of each rep.

    Working Sets:

    4

  • • Lat Pulldown

    Sit down and pull the bar down towards your chest to work your lats and upper back.

    Prescribed Sets:

    Perform 4 sets of 10-12 reps with an RPE of 8. Focus on slow, controlled pulls to maximize lat engagement.

    Working Sets:

    4

  • • barbell curl

    standing barbell curl

    Prescribed Sets:

    Perform 3 sets of 12 reps with an RPE of 8. Use strict form, avoiding momentum, rest 30-45 seconds.

    Working Sets:

    3

  • • 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 bicep engagement, controlled tempo, rest 30 seconds.

    Working Sets:

    3

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