Monday - Back, Abs, Calves
(Week 6, Gamma Bomb - Free Weights/Cables Only)Exercises
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• Cable Row
Row the cable toward your torso to target your middle back muscles.
Prescribed Sets:
Use the single handles on these. This will allow you to slightly supinate as you pull the weight back. I want you to pyramid up to a good weight and stick to it for 4 sets of 8 here. One thing you might want to consider is sitting up higher. See the video below. Just something to add some spice and work the back slightly different. These sets are all RPE of 9
Working Sets:
4
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• Kettlebell Row
Stand with feet shoulder-width apart, holding a kettlebell in one hand with a neutral grip. Hinge at the hips, keeping your back flat and core engaged, so your torso is nearly parallel to the ground. Allow the kettlebell to hang straight down from your shoulder. Pull the kettlebell towards your hip by driving your elbow back, squeezing your back muscles. Keep your elbow close to your body throughout the movement. Lower the kettlebell back to the starting position in a controlled manner. Maintain a stable core and avoid rotating your torso during the movement.
Prescribed Sets:
There is something different about these that I really like. It’s a different sort of tension. I want you to do these if you have properly weight kettlebells. If not, you can use dumbells, but I am hoping you have some kettlebells so you can feel the difference. Do a good solid 4 sets of 8 here too. These sets are all RPE of 9
Working Sets:
4
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• Dumbbell Pullover
Lie across bench, hold dumbbell, lower behind head, pull back over chest.
Prescribed Sets:
Do these without the band today. I bet you are stronger on these now! Do 4 sets of 10. These sets are all RPE of 9
Working Sets:
4
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• Front Lat Pulldown
Sit at a lat pulldown machine with your knees secured under the pads. Grasp the wide bar with an overhand grip, hands slightly wider than shoulder-width. Keep your chest up and shoulders back. Pull the bar down towards your upper chest by squeezing your back muscles, leading with your elbows. Avoid using momentum or leaning back excessively. Slowly return the bar to the starting position with control, maintaining tension in your back muscles throughout. Keep your movements smooth and controlled, focusing on engaging the lats.
Prescribed Sets:
These are just your basic front lat pulldown. Drive those elbows down and squeeze as hard as you can. Also get a good stretch at the top! Do 4 sets of 8. These sets are all RPE of 9
Working Sets:
4
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• Deadlift
The deadlift is a compound exercise that involves lifting a loaded barbell or bar from the ground to the level of the hips, then lowering it back to the ground. To perform a deadlift, stand with your feet hip-width apart, with the barbell over the middle of your feet. Bend at the hips and knees to grip the bar with your hands just outside your knees. Keep your back straight, chest up, and shoulders back. Engage your core and drive through your heels to lift the bar by extending your hips and knees. Stand fully upright with the barbell in front of your thighs. Reverse the movement to lower the bar back to the ground, maintaining control throughout.
Prescribed Sets:
I really enjoy these. You can do them on a slight elevation as seen in the video. I want you to do 10 sets of 3. You get 30 seconds rest the first 5 sets, and 60 seconds rest the last 5 sets. I don’t want the first set to kill you to get 3 reps. I want these explosive, but also to be moderately heavy. It should be a weight you can normally do for maybe 10 reps. As you go you will fatigue, but you will be able to get all of your reps. This is a lot of pulling, enjoy! These sets are all RPE of 7-8
Working Sets:
10
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• Incline Bench Sit-Ups
Lie back on an incline bench set at a comfortable angle, with your feet secured under the foot pads or supports. Cross your arms over your chest or place your hands behind your head, keeping your neck in a neutral position. Engage your core muscles and lift your upper torso towards your thighs by flexing at the hips and spine, then slowly lower back down to the starting position. Maintain controlled movement throughout, avoiding using momentum. Keep your movements smooth and deliberate, focusing on abdominal engagement. Breathe out as you lift and breathe in as you lower.
Prescribed Sets:
Do 4 sets close to failure here. These sets are all RPE of 9-10 (ab work isn’t going to slow down your recovery)
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:
Lets do these with a good pace. Your lower back is also tired, so I don’t want to load these as heavy as normal. Do 8 sets of 15, with a lighter weight ok. Shoot for a crazy pump. These sets are all RPE of 8 Note: Remember to do tibialis raises in between sets. Do 20-25 reps.
Working Sets:
8