Back, Biceps, Abs
(Week 8, Muscle Max Split)Day Overview
This day emphasizes back thickness and width, biceps peak, and core stability. Heavy compound pulls are combined with isolation to maximize hypertrophy. Advanced techniques like slow negatives and rest-pause are used to push past plateaus, ensuring maximal muscle recruitment and metabolic stress for growth.
Exercises
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• Weighted Pull-Ups
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.
Prescribed Sets:
Perform 4 sets of 8-10 reps with an RPE of 8. Use slow negatives (3 seconds) on the eccentric phase. On the final set, add a rest-pause: perform reps to failure, rest 15 seconds, then continue to failure.
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:
Execute 4 sets of 8-10 reps with an RPE of 8, maintaining a strict back position and controlled tempo (2-1-2). Incorporate a slow negative on the last set, and consider a drop set after reaching failure.
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 with an RPE of 8, focusing on full contraction and scapular retraction. Use a slow negative (3 seconds) on the last set, with a drop set to continue fatigue.
Working Sets:
4
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• barbell curl
standing barbell curl
Prescribed Sets:
Perform 4 sets of 8-10 reps with an RPE of 8, emphasizing strict form and full range. On the final set, incorporate a slow negative and a drop set to failure.
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 4 sets of 10-12 reps with an RPE of 8, focusing on brachialis engagement. Finish with a slow negative and a drop set on the last set.
Working Sets:
4
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
Perform 4 sets of 12 reps with an RPE of 8, maintaining a tight core and controlled movement. Use a slow negative (3 seconds) to maximize core activation.
Working Sets:
4
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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 4 sets of 15 reps with an RPE of 8, focusing on controlled movement and full extension to target the lower abs.
Working Sets:
4
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• Cable Woodchoppers
Stand perpendicular to a cable machine with the cable set at shoulder or high chest level. Grasp the handle with both hands, keeping your arms extended. Engage your core and rotate your torso, pulling the cable across your body towards your opposite hip. Keep your hips stable and avoid using your arms solely; focus on twisting your torso. Return to the starting position in a controlled manner. Maintain a slight bend in your knees and keep your back straight throughout the movement. Breathe out as you twist and pull, and breathe in as you return to start.
Prescribed Sets:
Execute 4 sets of 12 reps per side with an RPE of 8, emphasizing rotational core engagement and controlled tempo.
Working Sets:
4