Back, Biceps, and Abs Focus
(Week 7, 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, controlled movement, and muscular endurance, aligning with the goal of supporting aging while maintaining nimbleness. The workout begins with compound pulling movements to target the back, followed by biceps isolation, and finishes with core stabilization exercises. The high-intensity approach with controlled tempos ensures quality reps and muscle engagement, fostering durability and functional strength.
Exercises
-
• 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 if necessary to maintain proper form and control. Focus on slow, controlled eccentric and concentric phases to maximize mechanical tension and muscle activation, supporting back strength and shoulder stability.
Working Sets:
4
-
• 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 initially, progressing to RPE 10. Keep a flat back and engage your core throughout. Use a controlled tempo—2 seconds lifting, 2 seconds lowering—to enhance muscle tension and stability. This movement targets the lats, rhomboids, and rear delts, supporting posture and functional strength.
Working Sets:
4
-
• Dumbbell Bicep Curl
The Dumbbell Bicep Curl is performed by standing or sitting with a dumbbell in each hand, arms fully extended by your sides. Keep your elbows close to your torso. With palms facing forward, curl the weights while contracting your biceps. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. Slowly lower the dumbbells back to the starting position. Ensure that your upper arms remain stationary throughout the movement and only your forearms move.
Prescribed Sets:
Perform 3 sets of 10-12 reps with an RPE of 8, increasing to RPE 10 on the final set. Use controlled, slow reps—2 seconds up, 2 seconds down—to maximize biceps engagement and muscular endurance. Focus on avoiding momentum to ensure muscle isolation and joint health, aiding in maintaining arm strength and dexterity.
Working Sets:
3
-
• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
Complete 3 sets of 8-10 reps with an RPE of 8, progressing to RPE 10. 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 spinal health, essential for aging well and maintaining agility.
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 7-8. Focus on controlled movement—pause briefly at the top—to enhance lower back endurance and strength. This exercise supports postural stability and reduces injury risk, aligning with long-term health goals.
Working Sets:
3