Back and Biceps
(Week 4, Focused Strength Split)Day Overview
This day targets back width and thickness along with biceps strength. The focus is on heavy pulls and curls with high volume to induce hypertrophy, emphasizing proper form and controlled movement to maximize muscle engagement.
Exercises
-
• 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 an RPE of 8. Keep your back flat and row the dumbbells towards your hips, squeezing your back muscles at the top. Increase weight gradually to challenge your strength.
Working Sets:
4
-
• 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 an RPE of 8. Focus on a full stretch and controlled pull, avoiding momentum. Maintain a stable torso throughout.
Working Sets:
3
-
• 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 an RPE of 8. Keep elbows close to your sides and curl with controlled tempo, emphasizing biceps contraction at the top.
Working Sets:
3
-
• 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 an RPE of 8. Maintain neutral wrist position to target brachialis and biceps brachii, focusing on controlled movement and full range.
Working Sets:
3