Back, Biceps, Abs (Repeat)
(Week 2, Muscle Max Split)Day Overview
This second pulling session intensifies volume with focus on back thickness and width, along with biceps and core. Incorporates slow negatives and high reps to induce hypertrophy, maintaining strict form and muscle engagement for maximal growth.
Exercises
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• Chin-Ups
Begin by gripping the pull-up bar with an underhand (supinated) grip, hands shoulder-width apart. Hang with arms fully extended and core engaged. Pull yourself upward by squeezing your back and biceps, leading with your chest and aiming to bring your chin above the bar. Keep your body straight and avoid swinging or using momentum. Lower yourself slowly back to the starting position with control. If needed, use an assisted chin-up machine or resistance bands to reduce the load, maintaining proper form throughout.
Prescribed Sets:
4 sets of 8-10 reps at RPE 8, slow eccentric (3 seconds), full range. Rest 90 seconds.
Working Sets:
4
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• T-Bar Row
Using a T-Bar row machine or a barbell setup, pull the weight towards your body to target the back.
Prescribed Sets:
4 sets of 8-10 reps at RPE 8, controlled tempo, squeeze back muscles at the top. Rest 90 seconds.
Working Sets:
4
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• Cable Row
Row the cable toward your torso to target your middle back muscles.
Prescribed Sets:
4 sets of 10-12 reps at RPE 8, full stretch and contraction, slow negatives. Rest 90 seconds.
Working Sets:
4
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• barbell curl
standing barbell curl
Prescribed Sets:
3 sets of 10-12 reps at RPE 8, strict form, controlled tempo. Rest 60 seconds.
Working Sets:
3
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• 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:
3 sets of 10-12 reps at RPE 8, emphasizing brachialis. Rest 60 seconds.
Working Sets:
3
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• Ab Crunch Machine
Sit on the crunch machine with your back flat against the pad and feet secured under the foot pads. Place your hands behind your head or across your chest. Engage your core and curl your upper body forward by contracting your abdominal muscles, bringing your chest closer to your knees. Keep your neck in a neutral position and avoid pulling on your neck with your hands. Exhale as you crunch, then slowly return to the starting position while inhaling. Maintain controlled movement throughout to maximize engagement of the abdominal muscles.
Prescribed Sets:
3 sets of 15-20 reps at RPE 8, full contraction, slow eccentric. Rest 60 seconds.
Working Sets:
3
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• Reverse Hyperextensions
To perform reverse hyperextensions, lie face down on a hyperextension bench with your hips positioned at the edge. Secure your legs under the pads or supports. Keep your arms crossed over your chest or behind your head. Engage your glutes and lower back muscles to lift your legs and hips upward, extending your hips and legs behind you in a controlled manner. Avoid using momentum; focus on muscle engagement. Slowly lower your legs back to the starting position, maintaining control throughout. Keep your neck in a neutral position and avoid overarching your lower back during the movement.
Prescribed Sets:
3 sets of 12 reps at RPE 8, controlled movement, glute and lower back focus. Rest 60 seconds.
Working Sets:
3
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
3 sets of 10-12 reps at RPE 8, emphasizing core engagement and slow reps. Rest 60 seconds.
Working Sets:
3