Back, Biceps, Abs
(Week 3, Health & Strength Split)Day Overview
This session targets posterior chain strength and arm development, with an emphasis on controlled pulls and curls to promote stability and muscular endurance. Abs are integrated to support core stability, vital for aging health and agility. The exercises are ordered to maximize fatigue management and muscle engagement, with a focus on mechanical tension and form.
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 on the pull-up machine if necessary to maintain proper form. Focus on slow, controlled eccentric phase and full range of motion to maximize mechanical tension 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 support spinal stability. Use moderate weight to ensure proper form and avoid momentum, promoting muscular endurance and stability.
Working Sets:
4
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• barbell curl
standing barbell curl
Prescribed Sets:
Perform 3 sets of 10-12 reps with an RPE of 8. Focus on slow, controlled curls, avoiding swinging or using momentum. This enhances biceps engagement and supports joint health.
Working Sets:
3
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
Complete 3 sets of 10-12 reps with an RPE of 8. Maintain a neutral spine and engage the core throughout. This exercise strengthens the anterior chain, supporting posture and functional movement.
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 reps with an RPE of 8. Focus on slow, controlled extension and avoid hyperextension to protect the lower back while strengthening the posterior chain.
Working Sets:
3