Monday - Back, Abs, Calves
(Week 4, Gamma Bomb - Free Weights/Cables Only)Exercises
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• One Arm Supinated Pulldown
Sit at a lat pulldown machine and grasp the handle with one hand using a supinated grip (palm facing towards you). Keep your torso upright and engage your core. Pull the handle down towards your chest by bending your elbow, focusing on squeezing your back muscles. Keep your shoulder down and avoid using momentum. Slowly return the handle to the starting position with control, maintaining tension in the back muscles. Switch arms and repeat. Maintain a steady, controlled movement throughout to ensure proper muscle engagement and avoid injury.
Prescribed Sets:
This is a combination I really love. We start with these, to get your lats, especially lower lats pumped. Do 4 sets of 10 here. These sets are all RPE of 9
Working Sets:
4
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• Rack Pulls
Rack pulls are a variation of the deadlift performed with the barbell set on safety racks or blocks, typically at knee height or slightly below. To perform, position the barbell on the rack at the desired height, stand with feet hip-width apart, grip the bar with hands just outside the legs, keep the chest up, back flat, and core engaged. Initiate the lift by driving through the heels, extending the hips and knees to stand up tall, then lower the bar back to the rack with control. Maintain proper form throughout by keeping the back straight and avoiding rounding the shoulders. This exercise emphasizes the lockout phase of the deadlift and targets the posterior chain with reduced range of motion.
Prescribed Sets:
This week we change the pin height. I want you to move it down a little more below mid-shin (where you normally pull from). This is going to make the pull harder but will also engage more back muscle with the increased range of motion. I want 5 sets of 5 on this. So, a little lower in reps, but a little more volume in terms of sets. These sets are all RPE of 8-9
Working Sets:
5
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• Chin-Up
Similar to pull-ups but with an underhand grip to target the biceps more intensely.
Prescribed Sets:
On these I want you to do 2 sets with a medium grip to failure. Then do 2 sets with a wide grip. Lastly, 2 sets with a close grip (preferably with a neutral grip where palms face each other). These sets are all RPE of 10
Working Sets:
6
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• Dumbbell Pullover
Lie across bench, hold dumbbell, lower behind head, pull back over chest.
Prescribed Sets:
Let’s finish up with 4 sets of 10 here. These sets are all RPE of 9 Pro Tip Using the band does something called flattening the strength curve. Basically, you have parts of the range of motion that are tougher than others and you lose tension. Normally in a pullover once you get out of the stretch, its gets easier. Pulling against the band as this happens ensure there are no “easy” parts to the range of motion and created very high tension! This is the last week of these.
Working Sets:
4
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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. 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:
Today we are going to bump the reps. No partials today, but do 6 sets of 20 reps. Try to get up on your toes for at least 15 of the reps. As always, stretch on every rep. These sets are all RPE of 10-11 Note: Remember to do tibialis raises in between sets. Do 20-25 reps.
Working Sets:
5