Back, Biceps, Abs
(Week 6, Health & Strength Split)Day Overview
This session targets posterior chain and arm strength, emphasizing controlled pulls and curls to support posture, stability, and arm health. The focus is on mechanical tension and muscle control, with exercises chosen to enhance back and bicep endurance while engaging core stability for overall health.
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 as needed to maintain proper form and control, emphasizing slow, controlled reps to maximize mechanical tension and muscle engagement.
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:
Complete 4 sets of 8-10 reps with an RPE of 8. Focus on a flat back, controlled movement, and squeezing the back muscles at the top. Use moderate weight to ensure proper form and avoid momentum.
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. Keep elbows tucked, control the eccentric, and avoid swinging to maximize bicep activation and stability.
Working Sets:
3
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
Execute 3 sets of 10-12 reps with an RPE of 8. Maintain a tight core, controlled movement, and avoid sagging or overextending to reinforce core stability and support posture.
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 lifts, squeezing the lower back and glutes at the top to enhance posterior chain endurance.
Working Sets:
3