Back, Biceps, Abs (Second Session)

Weighted Pull-Ups are performed by adding extra weight to your body while executing a standard pull-up. To perform this exercise, hang from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. Attach a weight belt or hold a dumbbell between your feet to add resistance. Engage your core and pull your body upward until your chin is above the bar, then lower yourself back to the starting position with control.

Using a T-Bar row machine or a barbell setup, pull the weight towards your body to target the back.

The Single-Arm Dumbbell Row is performed by standing beside a bench with one knee and hand resting on it for support. The other foot remains on the ground. Hold a dumbbell in the opposite hand, allowing it to hang straight down. Keep your back straight and core engaged. Pull the dumbbell towards your hip by bending your elbow and squeezing your shoulder blade towards your spine. Lower the dumbbell back to the starting position in a controlled manner. Repeat for the desired number of repetitions before switching sides.

Stand upright holding an EZ bar with an underhand grip, hands shoulder-width apart. Keep your elbows close to your torso and curl the bar upward by contracting your biceps, lifting the bar towards your chest. Maintain a controlled movement, avoiding swinging or using momentum. Lower the bar slowly back to the starting position, fully extending your arms. Keep your wrists in a neutral position to reduce strain and focus on biceps engagement throughout the movement.

Isolate one arm at a time while performing a biceps curl to focus on muscle contraction.

Kneel holding ab wheel, roll forward extending body, roll back contracting abs.

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.

Stand facing a cable machine with a rope attachment set at a high pulley. Grasp the ends of the rope with both hands and step back to create tension. Keep your hips stationary and engage your core as you flex your torso downward, bringing your elbows toward your thighs. Exhale as you crunch down, emphasizing the contraction of your abdominal muscles. Slowly return to the starting position with control, maintaining tension in your core throughout. Keep your neck in a neutral position and avoid pulling with your arms; focus on using your abdominal muscles to perform the movement.