Back, Biceps, Abs
(Week 1, Health & Strength Split)Day Overview
This day focuses on pulling movements to develop back and bicep strength while engaging core muscles for stability. Exercises are chosen to promote proper scapular control, spinal health, and bicep engagement, supporting overall functional strength and agility. The emphasis is on slow, controlled reps to reinforce stability and muscular endurance.
Exercises
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• 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. Use a controlled, steady pull, squeezing the back muscles at the bottom. Avoid using momentum; focus on scapular retraction and depression.
Working Sets:
4
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• 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 the back straight and pull with the back and biceps, squeezing the shoulder blades together at the peak of the movement.
Working Sets:
4
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• Dumbbell Curls
Stand upright with feet shoulder-width apart, holding a dumbbell in each hand with palms facing forward and arms fully extended. Keep your elbows close to your torso throughout the movement. Curl the dumbbells upward by contracting your biceps, lifting the weights towards your shoulders. Pause briefly at the top when your biceps are fully contracted. Slowly lower the dumbbells back to the starting position, maintaining control. Keep your back straight and avoid swinging the weights to ensure proper form and muscle engagement.
Prescribed Sets:
Perform 3 sets of 10-12 reps with an RPE of 8. Use a slow, controlled tempo, avoiding swinging or using momentum. Focus on full range of motion and bicep contraction.
Working Sets:
3
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
Perform 3 sets of 8-10 reps with an RPE of 8. Maintain a neutral spine and control the rollout and return, engaging the core throughout. Use knees for support if needed.
Working Sets:
3
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• Back Extension
Perform a back extension to strengthen the lower back and glutes.
Prescribed Sets:
Perform 3 sets of 12-15 reps with an RPE of 7-8. Focus on controlled movement, squeezing the lower back and glutes at the top, avoiding hyperextension.
Working Sets:
3