Back, Biceps, Abs

(Week 2, Health & Strength Split)
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Day Overview

This session emphasizes pulling movements to strengthen the back and biceps, with an added focus on core stability through ab work. The exercises are ordered to maximize mechanical tension and promote muscular endurance, supporting posture, joint health, and agility as you age.

Exercises

  • • Assisted Pull-Up

    Use an assisted machine to perform pull-ups and build the necessary strength.

    Prescribed Sets:

    Perform 4 sets of 8-10 reps with an RPE of 8. Focus on full range of motion, controlled tempo, and scapular retraction to maximize back engagement.

    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 3 sets of 10-12 reps with an RPE of 8. Keep shoulders back and squeeze back muscles at the contraction point.

    Working Sets:

    3

  • • barbell curl

    standing barbell curl

    Prescribed Sets:

    Perform 3 sets of 10-12 reps with an RPE of 8. Use strict form, avoiding swinging, to maximize bicep engagement.

    Working Sets:

    3

  • • 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. Maintain a neutral spine and controlled movement to strengthen core and support spinal health.

    Working Sets:

    3

  • • 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 controlled extension and contraction of lower back muscles to support posture and stability.

    Working Sets:

    3

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