Monday - Back, Abs, Calves

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.

Begin by attaching a handle to a high pulley station. Stand facing the machine with feet shoulder-width apart. Grasp the handle with one hand, palm facing inward. Keep your torso upright and core engaged. Pull the handle down towards your shoulder or hip, focusing on squeezing your back muscles, particularly the latissimus dorsi. Maintain isometric tension by holding the contraction at the bottom of the movement for a few seconds before slowly returning to the starting position. Keep your elbow close to your body throughout the movement and avoid using momentum. Repeat for the desired reps and switch arms.

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 grasp the dumbbell with one hand, keeping your arm extended downward. To perform the exercise, drive through your heels and pull the dumbbell upward toward your hip, squeezing your back muscles at the top. Pause briefly with the dumbbell at your side, then lower it back to the starting position, allowing it to touch the floor before the next rep. Maintain a neutral spine throughout and avoid using momentum. Keep your core engaged to stabilize your torso during the movement.

Lie across bench, hold dumbbell, lower behind head, pull back over chest.

To perform weighted hyperextensions, lie face down on a hyperextension bench with your hips supported and your ankles secured. Keep your back straight and core engaged. Hold a weight plate or dumbbell against your chest or behind your head. Slowly lower your upper body downward by hinging at the hips, maintaining a neutral spine. Then, raise your torso back to the starting position by extending your hips and back, squeezing your lower back muscles at the top. Keep the movement controlled throughout, avoiding hyperextension or overextension of the spine. Maintain proper form by keeping your neck aligned with your spine and avoiding excessive arching.

Stand facing a cable machine with a rope attachment set at a high pulley. Grasp the ends of the rope with both hands and step back to create tension. Keep your hips stationary and engage your core as you flex your torso downward, bringing your elbows toward your thighs. Exhale as you crunch down, emphasizing the contraction of your abdominal muscles. Slowly return to the starting position with control, maintaining tension in your core throughout. Keep your neck in a neutral position and avoid pulling with your arms; focus on using your abdominal muscles to perform the movement.

Perform standing calf raise with a barbell or a dumbell. Use a single leg if using a dumbbell.