Monday - Back, Abs, Calves
(Week 7, Gamma Bomb - Free Weights/Cables Only)Exercises
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• Dumbbell Row
Place one knee on a bench and row a dumbbell upward to engage the back muscles.
Prescribed Sets:
Work up to a weight that is moderate. Do 3 sets of 10 and leave a few reps in the tank on all sets. These sets are all RPE of 8
Working Sets:
3
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• Lat Pulldown
Sit down and pull the bar down towards your chest to work your lats and upper back.
Prescribed Sets:
Do 3 sets of 8 here. These are normal (pronate grip) style. These sets are all RPE of 8
Working Sets:
3
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• Dumbbell Pullover
Lie across bench, hold dumbbell, lower behind head, pull back over chest.
Prescribed Sets:
Do 3 sets of 10. These sets are all RPE of 8
Working Sets:
3
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• Supported Chest Row
The Supported Chest Row is a variation of the bent-over row performed with support to reduce lower back strain. To perform, set up a bench or support surface at an incline or flat position. Lie face down or sit with chest supported against the bench, holding a barbell or dumbbells with an overhand grip. Keep your arms extended and then pull the weight towards your lower chest or upper abdomen, squeezing your back muscles. Lower the weight in a controlled manner and repeat. Maintain a neutral spine, avoid shrugging shoulders, and keep movements controlled to maximize engagement of the back muscles and prevent injury.
Prescribed Sets:
Do 3 sets of 8 here. These sets are all RPE of 8
Working Sets:
3
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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:
Do these for speed. Do 3 sets of 5. These sets are all RPE of 7
Working Sets:
3
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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 3 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:
3
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• Cable Lateral Raise
Use a cable to perform a lateral raise, targeting the side deltoids.
Prescribed Sets:
Do 6 heavy sets of 8 after warming up. These sets are all RPE of 8 Note: Remember to do tibialis raises in between sets. Do 20-25 reps. Banded tibia raises
Working Sets:
6