Back, Biceps, Abs
(Week 8, Health & Strength Split)Day Overview
This day targets pulling strength and core stability, essential for posture, agility, and supporting aging joints. The focus is on mechanical tension and controlled reps to enhance muscular endurance and support functional movement.
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 6-8 reps with an RPE of 8-9, focusing on full range of motion and controlled movement to build upper back and bicep strength, supporting posture and nimbleness.
Working Sets:
4
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• 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:
Complete 3 sets of 10-12 reps at an RPE of 8, emphasizing scapular retraction and controlled pull to reinforce back stability.
Working Sets:
3
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• Barbell Bicep Curls
Stand with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing up), hands shoulder-width apart. Keep your elbows close to your torso and your back straight. Curl the barbell upward by bending your elbows, keeping your upper arms stationary. Continue to lift the barbell until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a brief moment, then slowly lower the barbell back to the starting position. Ensure you maintain control throughout the movement and avoid using momentum to lift the weight.
Prescribed Sets:
Perform 3 sets of 10 reps with an RPE of 8, focusing on controlled tempo and full range to support arm strength and joint 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:
Execute 3 sets of 10 reps at an RPE of 8, emphasizing core stability and controlled movement to support posture and functional strength.
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, focusing on controlled extension to strengthen lower back and support spinal health.
Working Sets:
3