Monday - Back, Abs, Calves
(Week 1, Gamma Bomb - Free Weights/Cables Only)Exercises
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• Meadows Row
Single-arm barbell row using landmine setup, standing perpendicular.
Prescribed Sets:
Do some warm up sets here working up to a tough 8 reps. Once there do 3 total sets. For the first 2 sets the 8th rep should be the last rep you can get with good form. On the 3rd set I want you to really push and do a drop set. See the example on the side bar on how to do this triple drop set! Be sure to maintain good form, this is good form, this is critical! In the video below, I am using a below, I am using a landmine. Take your time after you do one side, don’t rush to do the other, catch your breath. You can also use a t-bar as demonstrated in the video below that! 3 total work sets These sets are all RPE of 10
Working Sets:
3
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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:
Set stops up on these so that you can pull from about mid shin. I want you to rest/pause these meaning set the weight down for a split second to eliminate momentum, and then drive your elbows up toward the ceiling as hard you can. Try to flex hard at the top too. This is controlled explosiveness. All 3 of your sets are 8 reps, but it’s a pyramid, so only the last set will be the one to failure. The sets preceding will not be to failure. be to failure. 3 total work sets These sets are all RPE of 8-10 – it increases each set.
Working Sets:
3
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• One Arm Barbell Row
Begin by placing a barbell on the floor or a rack. Stand with feet shoulder-width apart, bend at the hips and knees slightly, keeping your back flat and core engaged. Grasp the barbell with one hand, palm facing inward. Keep your torso stable and row the barbell upward toward your lower chest or upper abdomen, squeezing your back muscles. Lower the barbell back to the starting position in a controlled manner. Maintain proper posture throughout, avoiding twisting or rounding the back. Switch sides and repeat. Focus on controlled movement and proper form to target the back muscles effectively.
Prescribed Sets:
Work your way up to a drop set here. This is going to be your high intensity technique. The way I want you to do it, is say row 50lbs for 8, then 75 for 8, then on your last set you do 100 for 8, drop it to 75 for 6, and then drop to 50 for 6. So, you drop the weights you added climbing up. The first 2 sets won’t be to failure, but the last one should be brutal and is beyond normal failure. 3 total work sets These sets are all RPE of 8-12 as it climbs as you get to the dropset
Working Sets:
3
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• Pullovers
To perform pullovers, lie on a flat bench with your feet flat on the ground. Hold a dumbbell or a barbell with both hands, keeping your arms extended above your chest. Slowly lower the weight in an arc behind your head, feeling a stretch in your chest and lats. Keep your elbows slightly bent throughout the movement. Once you feel a stretch, reverse the motion by pulling the weight back over your chest, squeezing your chest and back muscles. Maintain control and avoid using momentum. Keep your core engaged to stabilize your body during the exercise.
Prescribed Sets:
Now with a full pump these should feel great. We are doing these banded. Do 3 sets of 10 here. Most of your pullovers will be done this style throughout the entire program. I love these. Be patient with stretching here. Let your arms come down and stretch a little more each set. Don’t push the hard stretch, let it happen on its own to avoid injury. 3 total work sets 3 total work sets These sets are all RPE of 8
Working Sets:
3
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• Decline Bench Leg Raises
Lie on a decline bench with your arms gripping the sides for support. Keep your legs straight and together, then lift them upward by engaging your lower abdominal muscles, raising your legs toward the ceiling. Lower your legs slowly back to the starting position without letting them touch the bench, maintaining control throughout. Keep your core engaged and avoid swinging or using momentum. Focus on a slow, controlled movement to maximize abdominal activation.
Prescribed Sets:
Do 4 sets close to failure here. 4 total work sets 4 total work sets These sets are all RPE of 9
Working Sets:
4
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• Barbell/Dumbbell Calf Raise
Perform standing calf raise with a barbell or a dumbell. Use a single leg if using a dumbbell.
Prescribed Sets:
Once warmed up, do 2 sets where you do 10 full range reps, followed by 10 partials out of the bottom, followed by a 10 second stretch to end the set. Take note of your weight, I want you to do more weight on Thursday. 2 total work sets These sets are all RPE of 10-11
Working Sets:
5