Back, Biceps, and Abs Focus
(Week 4, Health & Strength Split)Day Overview
This session emphasizes strengthening the posterior chain and arm muscles to support overall health, stability, and agility. The exercises are selected to promote mechanical tension, control, and muscular endurance, which are vital for aging support and maintaining quickness. The workout begins with compound pulling movements to engage the back and biceps, followed by targeted ab work to enhance core stability. The tempo is controlled to maximize muscle engagement and promote longevity, aligning with the program's high-intensity, controlled approach.
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, gradually increasing to RPE 10 on the last set. Use the assisted pull-up machine to maintain proper form and control, focusing on slow, controlled eccentric and concentric phases to maximize mechanical tension and muscle activation. This exercise targets the lats and biceps, supporting posture and functional strength.
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 controlled tempo—2 seconds up, 2 seconds down. Keep your back flat and core engaged to prevent injury and ensure proper muscle engagement. This compound movement enhances back thickness and biceps strength, crucial for supporting daily activities and maintaining agility.
Working Sets:
4
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• Cable Lat Pulldown
Sit at a lat pulldown machine and grasp the wide bar with a grip slightly wider than shoulder-width, palms facing forward. Keep your torso upright and pull the bar down towards your upper chest by engaging your back muscles, specifically the latissimus dorsi. Focus on squeezing your back muscles as you pull, and avoid using momentum or leaning back excessively. Slowly return the bar to the starting position with control, maintaining tension in your back muscles. Keep your shoulders down and back throughout the movement. This exercise primarily targets the latissimus dorsi, but also engages the biceps and middle back muscles.
Prescribed Sets:
Perform 3 sets of 10-12 reps with an RPE of 8. Use a wide grip to target the lats effectively, pulling down slowly and squeezing at the bottom of the movement. Focus on controlled movement to maximize mechanical tension and muscle awareness, supporting posture and spinal 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 your core throughout the movement. Use a slow, controlled tempo—2 seconds out, 2 seconds back—to build core stability and support functional movement, aiding in injury prevention and aging resilience.
Working Sets:
3
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• Hanging Leg Raises
To perform Hanging Leg Raises, find a pull-up bar or any sturdy overhead bar. Grip the bar with an overhand grip, hands shoulder-width apart. Hang from the bar with your arms fully extended and your legs straight. Engage your core and, keeping your legs straight, lift them up in front of you until they are parallel to the ground or higher, if possible. Slowly lower your legs back to the starting position, maintaining control throughout the movement. Avoid swinging or using momentum to lift your legs.
Prescribed Sets:
Perform 3 sets of 12-15 reps with an RPE of 8. Focus on slow, controlled lifts and controlled lowering to maximize abdominal engagement. This exercise enhances core strength, supporting balance and agility essential for healthy aging.
Working Sets:
3