Back, Biceps, Abs

(Week 1, Muscle Max Split)
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Day Overview

Repeating the back and biceps day with increased focus on contraction and volume to promote hypertrophy. Abs are trained to support core strength and aesthetics. The sequence emphasizes strict form, mind-muscle connection, and progressive overload to ensure continuous growth.

Exercises

  • • Assisted Pull-Ups

    Assisted Pull-Ups involve using an assistance machine, resistance bands, or a partner to reduce the amount of body weight lifted during the pull-up movement. To perform, grip the pull-up bar with palms facing away, hands shoulder-width apart. Engage your core and pull yourself upward by driving your elbows down and back, aiming to bring your chin above the bar. Keep your shoulders down and back, avoiding shrugging. Lower yourself slowly back to the starting position with control. Use the assistance to support your body weight, gradually reducing assistance as strength improves. Maintain a neutral neck position and avoid swinging or using momentum to complete the movement.

    Prescribed Sets:

    Perform 4 sets of 8-10 reps at an RPE of 8. Focus on scapular depression and back engagement, minimizing momentum. Rest 60-90 seconds.

    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:

    Perform 4 sets of 8-10 reps at an RPE of 8. Keep a flat back, squeeze lats at the top, and control eccentric. Rest 60-90 seconds.

    Working Sets:

    4

  • • 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 scapular retraction and full contraction. Rest 60 seconds.

    Working Sets:

    3

  • • barbell curl

    standing barbell curl

    Prescribed Sets:

    Perform 3 sets of 10-12 reps with an RPE of 8. Strict form, avoid momentum. Rest 45-60 seconds.

    Working Sets:

    3

  • • 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 slow reps. Rest 45-60 seconds.

    Working Sets:

    3

  • • 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 core tightness and slow tempo (1-1-2). Rest 45 seconds.

    Working Sets:

    3

  • • 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 controlled movement and lower abs activation. Rest 45 seconds.

    Working Sets:

    3

  • • face pull

    cable face pull with external rotation

    Prescribed Sets:

    Perform 3 sets of 12-15 reps at an RPE of 8. Emphasize rear delts and scapular retraction. Rest 45-60 seconds.

    Working Sets:

    3

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