Wednesday, Back, Abs - Back

(Week 14, Gamma Bomb - Free Weights/Cables Only)
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Exercises

  • • Cable Row

    Row the cable toward your torso to target your middle back muscles.

    Prescribed Sets:

    We have been finishing with these for our rowing but start here today. One singular goal, drive as much blood into your lats as possible. Give me 4 sets of 10. These sets are all RPE of 9

    Working Sets:

    4

  • • One-Arm Barbell Row

    Stand with feet shoulder-width apart, holding a barbell with a pronated grip in one hand, arm fully extended toward the floor. Bend at the hips and knees slightly, keeping your back flat and core engaged. Pull the barbell toward your lower chest/upper abdomen by driving your elbow back, squeezing your back muscles. Keep your elbow close to your body and avoid using momentum. Lower the barbell in a controlled manner to the starting position. Switch arms and repeat. Maintain a neutral spine throughout the movement, and avoid twisting or rounding your back.

    Prescribed Sets:

    Keeping this in here from last week. Find a weight that is tough for 8 and give me 4 sets of 8. These should all be ball busting sets. One Arm Barbell Rows. These sets are all RPE of 9

    Working Sets:

    4

  • • Meadows Row

    Single-arm barbell row using landmine setup, standing perpendicular.

    Prescribed Sets:

    Let’s move right into a different hand position on the same place. Use the same weight you used for the 1-arm barbell row and give me 4 sets of 8. These should also be ball busting. Meadows rows - 3 different techniques. These sets are all RPE of 9

    Working Sets:

    4

  • • Dumbbell Pullover

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

    Prescribed Sets:

    I want to give your arms a break after 3 straight rowing move ments. 4 sets of 12 reps here. Dumbell pullovers. These sets are an RPE of 8-9

    Working Sets:

    4

  • • Assisted Pull-Ups

    Assisted Pull-Ups involve using an assistance machine, resistance bands, or a partner to reduce the amount of body weight lifted during the pull-up movement. To perform, grip the pull-up bar with palms facing away, hands shoulder-width apart. Engage your core and pull yourself upward by driving your elbows down and back, aiming to bring your chin above the bar. Keep your shoulders down and back, avoiding shrugging. Lower yourself slowly back to the starting position with control. Use the assistance to support your body weight, gradually reducing assistance as strength improves. Maintain a neutral neck position and avoid swinging or using momentum to complete the movement.

    Prescribed Sets:

    Use a wider overhand grip and really focus on the stretch on these. Only come up ¾ of the way, lower in a slow 3 count, pause in the bottom to feel your lats stretch out, then only us ing your lats, drive up. 4 sets of 10 here. These sets are all RPE of 9

    Working Sets:

    4

  • • Cable Rope Crunches

    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.

    Prescribed Sets:

    10 reps to failure

    Working Sets:

    5

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