Back and Biceps
(Week 2, Focused Strength Split)Day Overview
This workout emphasizes pulling movements to target back and biceps with high volume and controlled reps. Focus on full range of motion, scapular retraction, and slow negatives to maximize hypertrophy. The exercises are ordered to pre-fatigue the back and then isolate the biceps for maximal engagement.
Exercises
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• Bent-Over Dumbbell Rows
Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your torso. Hinge at the hips, keeping your back flat and core engaged, until your torso is nearly parallel to the ground. Let the dumbbells hang straight down. Pull the dumbbells towards your lower ribs by bending your elbows and squeezing your back muscles. Keep your elbows close to your body. Lower the dumbbells back to the starting position in a controlled manner. Maintain a neutral neck and avoid rounding your back throughout the movement.
Prescribed Sets:
Perform 4 sets of 8-10 reps with a controlled tempo, emphasizing a 2-second pause at the top for contraction. RPE 8-9. Keep back flat and squeeze shoulder blades together.
Working Sets:
4
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• Dead Stop Dumbbell Rows
Begin by placing a dumbbell on the floor in front of you. Stand with feet shoulder-width apart, hinge at the hips, and keep your back flat. Bend your knees slightly and grip the dumbbell with one hand, letting it hang straight down. Engage your core, keep your chest up, and pull the dumbbell towards your hip by driving your elbow back, squeezing your back muscles. Pause briefly at the top, then lower the dumbbell back to the starting position, allowing it to touch the floor before the next repetition. Maintain a neutral spine throughout, avoid using momentum, and keep the movement controlled. Switch sides after completing the desired reps.
Prescribed Sets:
Perform 3 sets of 10-12 reps per arm, with a slow eccentric (3 seconds). RPE 8. Focus on full stretch and contraction, avoiding momentum.
Working Sets:
3
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• Dumbbell Curls
Stand upright with feet shoulder-width apart, holding a dumbbell in each hand with palms facing forward and arms fully extended. Keep your elbows close to your torso throughout the movement. Curl the dumbbells upward by contracting your biceps, lifting the weights towards your shoulders. Pause briefly at the top when your biceps are fully contracted. Slowly lower the dumbbells back to the starting position, maintaining control. Keep your back straight and avoid swinging the weights to ensure proper form and muscle engagement.
Prescribed Sets:
Perform 3 sets of 10-12 reps with a controlled tempo, pausing at the top for 1 second. RPE 8. Keep elbows close to sides and avoid swinging.
Working Sets:
3
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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:
Perform 3 sets of 10-12 reps with a slow eccentric, focusing on brachialis engagement. RPE 8. Maintain strict form and avoid using momentum.
Working Sets:
3