Back, Biceps, and Abs
(Week 4, Muscle Max Split)Day Overview
This session emphasizes back width and thickness, biceps peak, and core stability. The exercises are ordered to maximize muscle recruitment, starting with heavy compound pulls and progressing to isolation and core work. The focus is on mechanical tension, controlled reps, and high volume to induce hypertrophy in the back and biceps while engaging the abs for core strength.
Exercises
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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 at RPE 8, maintaining a flat back and controlled movement (2-1-2). Focus on squeezing the lats and mid-back at the top to maximize hypertrophy.
Working Sets:
4
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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:
Execute 4 sets of 8-10 reps at RPE 8, focusing on full range of motion and scapular depression. Use slow negatives (3 seconds) to increase time under tension.
Working Sets:
4
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• Cable Row
Row the cable toward your torso to target your middle back muscles.
Prescribed Sets:
Perform 4 sets of 10-12 reps at RPE 8, emphasizing a full stretch and squeeze at the contraction point. Keep torso stable to isolate back muscles.
Working Sets:
4
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• barbell curl
standing barbell curl
Prescribed Sets:
Perform 4 sets of 8-10 reps at RPE 8, controlling both concentric and eccentric phases (2-1-2). Focus on biceps peak contraction and avoiding momentum.
Working Sets:
4
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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:
Execute 3 sets of 10-12 reps at RPE 8, emphasizing brachialis engagement for arm thickness.
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 RPE 8, maintaining a tight core and controlled movement to maximize ab activation.
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:
Complete 3 sets of 15 reps at RPE 8, focusing on slow, controlled reps to target the lower abs.
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 12-15 reps with RPE 8, emphasizing glute and lower back engagement for posterior chain development.
Working Sets:
3