Back, Biceps, Abs
(Week 5, Health & Strength Split)Day Overview
This session emphasizes pulling movements to strengthen the posterior chain, improve posture, and support core stability. Exercises are chosen to promote muscular endurance and control, aiding in functional movement and supporting aging-related strength needs.
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. Focus on full range of motion, scapular retraction, and controlled descent to maximize back and bicep engagement.
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 3 sets of 10-12 reps with an RPE of 8. Keep shoulders back and squeeze the back muscles at the top of each rep for optimal engagement.
Working Sets:
3
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• 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 target the biceps effectively.
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. Maintain a neutral spine and controlled movement to strengthen the core and support spinal health.
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 controlled extension and contraction of the lower back muscles to promote stability and reduce injury risk.
Working Sets:
3