Back, Biceps, Abs
(Week 1, Muscle Max Split)Day Overview
This session emphasizes pulling movements to target the back and biceps with high volume and strict form. Abs are included to support core stability and overall physique. The focus is on mechanical tension and mind-muscle connection, with exercises ordered to pre-fatigue biceps and back muscles for maximal hypertrophic stimulus.
Exercises
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• Assisted Pull-Up
Use an assisted machine to perform pull-ups and build the necessary strength.
Prescribed Sets:
Perform 4 sets of 8-10 reps at an RPE of 8. Use assistance to maintain strict form, focusing on scapular depression and back engagement. Rest 60-90 seconds between sets.
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:
Perform 4 sets of 8-10 reps with an RPE of 8. Keep a flat back, squeeze the lats at the top, and control the eccentric. Rest 60-90 seconds.
Working Sets:
4
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• Cable Row
Row the cable toward your torso to target your middle back muscles.
Prescribed Sets:
Perform 3 sets of 10-12 reps at an RPE of 8. Focus on full contraction and scapular retraction. Rest 60 seconds.
Working Sets:
3
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• barbell curl
standing barbell curl
Prescribed Sets:
Perform 3 sets of 10-12 reps with an RPE of 8. Use strict form, avoiding momentum. Rest 45-60 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:
Perform 3 sets of 10-12 reps at an RPE of 8. Focus on brachialis activation and controlled movement. Rest 45-60 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:
Perform 3 sets of 12-15 reps with an RPE of 8. Maintain a tight core and controlled tempo (1-1-2). Rest 45 seconds.
Working Sets:
3
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• Hanging Leg Raises
To perform Hanging Leg Raises, find a pull-up bar or any sturdy overhead bar. Grip the bar with an overhand grip, hands shoulder-width apart. Hang from the bar with your arms fully extended and your legs straight. Engage your core and, keeping your legs straight, lift them up in front of you until they are parallel to the ground or higher, if possible. Slowly lower your legs back to the starting position, maintaining control throughout the movement. Avoid swinging or using momentum to lift your legs.
Prescribed Sets:
Perform 3 sets of 12-15 reps at an RPE of 8. Focus on slow, controlled movement to maximize lower abs engagement. Rest 45 seconds.
Working Sets:
3
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• face pull
cable face pull with external rotation
Prescribed Sets:
Perform 3 sets of 12-15 reps at an RPE of 8. Emphasize rear deltoid and scapular retraction. Rest 45-60 seconds.
Working Sets:
3