Back, Biceps, Abs

(Week 4, Health & Strength Split)
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Day Overview

This session emphasizes controlled pulling movements to enhance back and bicep strength, with an added focus on core stability through ab work. The exercises are ordered to prioritize mechanical tension and muscle control, supporting posture and functional strength.

Exercises

  • • 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 8-10 reps with an RPE of 8, using a slow, controlled eccentric over 3 seconds. Focus on scapular depression and 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 4 sets of 8-10 reps with an RPE of 8, emphasizing a slow pull (2-1-2 tempo) and full scapular retraction at the peak contraction.

    Working Sets:

    4

  • • 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, focusing on controlled, full-range curls with a 2-1-2 tempo to maximize bicep tension.

    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, maintaining a neutral spine and controlled movement to engage the core effectively.

    Working Sets:

    3

  • • 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, focusing on slow, controlled extensions to strengthen the lower back and improve posture.

    Working Sets:

    3

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