Back, Biceps, Abs

(Week 6, Health & Strength Split)
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Day Overview

Repeating posterior chain and arm work to reinforce strength, stability, and endurance. Emphasizes controlled pulls and curls, supporting posture and arm health, with core engagement for overall stability.

Exercises

  • • Lat Pulldown

    Sit down and pull the bar down towards your chest to work your lats and upper back.

    Prescribed Sets:

    Complete 4 sets of 8-10 reps with an RPE of 8. Focus on slow, controlled pulls, squeezing the lats at the bottom for maximum tension.

    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. Maintain a flat back, control the eccentric, and squeeze the back muscles.

    Working Sets:

    4

  • • Hammer Curls

    Stand upright with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your torso). Keep your elbows close to your sides and curl the dumbbells upward by flexing your elbows, maintaining the neutral grip throughout the movement. Pause briefly at the top when your biceps are fully contracted, then slowly lower the weights back to the starting position. Keep your torso stable and avoid swinging the weights. Focus on controlled movement and engaging the biceps and brachialis muscles.

    Prescribed Sets:

    Perform 3 sets of 10-12 reps with an RPE of 8. Keep elbows tucked, control the eccentric, and avoid swinging.

    Working Sets:

    3

  • • 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. Engage core fully, move slowly, and avoid sagging to reinforce stability.

    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 movement, squeezing glutes and lower back at the top.

    Working Sets:

    3

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