Pull - Back and Biceps (Volume & Intensity)
(Week 4, Aggressive Fat Loss Cycle)Day Overview
This session intensifies with higher reps and effort, pushing your muscular endurance and metabolic stress. Focus on strict form, slow negatives, and minimal rest to maximize fat burning. Incorporate high-rep sets to induce fatigue and promote muscle definition.
Exercises
-
• 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 8-10 reps with an RPE of 8. Aim for full range, controlled movement, rest 60 seconds.
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. Focus on squeezing back muscles, controlled tempo, rest 45 seconds.
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. Slow, controlled pulls, full stretch, rest 45 seconds.
Working Sets:
4
-
• barbell curl
standing barbell curl
Prescribed Sets:
Perform 3 sets of 12 reps with an RPE of 8. Strict form, slow negatives, rest 30-45 seconds.
Working Sets:
3
-
• Concentration Curl
Isolate one arm at a time while performing a biceps curl to focus on muscle contraction.
Prescribed Sets:
Perform 3 sets of 12 reps with an RPE of 8. Focus on peak contraction, controlled movement, rest 30 seconds.
Working Sets:
3