Back, Biceps, Abs
(Week 6, Muscle Max Split)Day Overview
This session emphasizes back width and thickness, combined with biceps hypertrophy. Heavy pulling movements are complemented by isolation curls and core work. Drop sets on back and biceps exercises increase metabolic stress, while strict form ensures maximum muscle recruitment. The focus is on controlled, aggressive reps to push past plateaus and stimulate growth.
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:
4 sets of 8-10 reps at RPE 8-9, emphasizing a strict, controlled pull and full stretch. Rest 90 seconds.
Working Sets:
4
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• Lat Pulldown (wide grip)
Sit at a lat pulldown machine and grasp the wide grip bar with an overhand grip, hands wider than shoulder-width apart. Keep your chest up and shoulders back. Pull the bar down towards your upper chest, squeezing your back muscles as you bring the bar down. Avoid using momentum; focus on controlled movement. Slowly return the bar to the starting position with arms fully extended, maintaining control throughout. Keep your torso stationary and avoid leaning back excessively during the pull.
Prescribed Sets:
4 sets of 8-10 reps at RPE 8, focus on full contraction and slow eccentric. 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 8-10 reps at RPE 8, with strict form and controlled tempo. Rest 90 seconds.
Working Sets:
4
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• barbell curl
standing barbell curl
Prescribed Sets:
4 sets of 8-10 reps at RPE 8, focus on full range and controlled movement. Rest 60 seconds.
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:
3 sets of 10-12 reps at RPE 8, emphasizing brachialis engagement. 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 with RPE 8, core activation focus. Rest 60 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:
3 sets of 12-15 reps at RPE 8, controlled movement. Rest 60 seconds.
Working Sets:
3
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• Back Extension
Perform a back extension to strengthen the lower back and glutes.
Prescribed Sets:
3 sets of 12-15 reps at RPE 8, focus on glutes and lower back. Rest 60 seconds.
Working Sets:
3