Back and Biceps Focus
(Week 1, Health & Strength Split)Day Overview
This session emphasizes strengthening the back and biceps to support posture, functional pulling strength, and arm stability, which are crucial for aging healthily and maintaining agility. The exercises are ordered to progressively activate the back muscles, followed by biceps, with core engagement through abs work. The focus is on controlled, high-intensity movements to build durability and muscular endurance, supporting long-term health and quickness.
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 8-10 reps with an RPE of 8 on the first set, progressing to RPE 10 on the last. Use assistance if necessary to maintain proper form and control. Focus on full range of motion, scapular retraction, and controlled eccentric to maximize back engagement and support shoulder health.
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, emphasizing a flat back and controlled movement. Keep core tight to prevent injury. This exercise promotes mechanical tension in the lats and rhomboids, essential for posture and functional strength.
Working Sets:
4
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• Cable Row
Row the cable toward your torso to target your middle back muscles.
Prescribed Sets:
Perform 4 sets of 10-12 reps with an RPE of 8. Use a neutral grip to reduce shoulder strain and focus on squeezing the back muscles at the peak of each rep. Maintain a controlled tempo to enhance muscle engagement and stability.
Working Sets:
4
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• barbell curl
standing barbell curl
Prescribed Sets:
Complete 3 sets of 10-12 reps with an RPE of 8. Use a controlled curl, avoiding momentum, to maximize biceps activation. Focus on full range of motion and squeezing at the top to support arm strength and endurance.
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 10-12 reps with an RPE of 8. Keep core tight and avoid sagging or arching the back. This exercise enhances core stability, supporting overall movement quality and agility.
Working Sets:
3