Back, Biceps, Abs
(Week 1, Muscle Mastery Split)Day Overview
This day emphasizes pulling movements to develop the back and biceps, with core work to support overall stability. Compound pulls are prioritized early for maximum mechanical tension, followed by isolation for biceps and abs to enhance hypertrophy and core strength. Controlled tempos and high reps promote muscle growth and endurance.
Exercises
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• Pull-Ups
To perform a pull-up, start by hanging from a pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away from you. Engage your core and pull your body upward until your chin is above the bar. Keep your elbows close to your body and avoid swinging or using momentum. Lower yourself back to the starting position with control. Repeat for the desired number of repetitions.
Prescribed Sets:
Perform 4 sets of 8-10 reps at RPE 8, focusing on full range of motion and controlled descent. Use assistance to maintain proper form and avoid momentum, emphasizing back engagement.
Working Sets:
4
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• Seated Row
The Seated Row is performed by sitting on a rowing machine or a seated cable row station. Begin by sitting with your feet firmly placed on the footrests and your knees slightly bent. Grasp the handles with an overhand or neutral grip, keeping your back straight and chest up. Pull the handles towards your torso by retracting your shoulder blades and bending your elbows. Keep your elbows close to your body as you pull. Pause briefly when the handles reach your torso, then slowly extend your arms back to the starting position, maintaining control throughout the movement.
Prescribed Sets:
Perform 4 sets of 8-10 reps with an RPE of 8. Maintain a controlled tempo of 2-1-2, squeezing the back muscles at the peak of each rep.
Working Sets:
4
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• Barbell Bicep Curls
Stand with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing up), hands shoulder-width apart. Keep your elbows close to your torso and your back straight. Curl the barbell upward by bending your elbows, keeping your upper arms stationary. Continue to lift the barbell until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a brief moment, then slowly lower the barbell back to the starting position. Ensure you maintain control throughout the movement and avoid using momentum to lift the weight.
Prescribed Sets:
Perform 4 sets of 10-12 reps at RPE 8. Use a slow eccentric (3 seconds) and controlled concentric to maximize bicep hypertrophy.
Working Sets:
4
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• Hammer Curls
Stand upright with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your torso). Keep your elbows close to your sides and curl the dumbbells upward by flexing your elbows, maintaining the neutral grip throughout the movement. Pause briefly at the top when your biceps are fully contracted, then slowly lower the weights back to the starting position. Keep your torso stable and avoid swinging the weights. Focus on controlled movement and engaging the biceps and brachialis muscles.
Prescribed Sets:
Perform 4 sets of 10-12 reps with an RPE of 8. Focus on controlled movement and full range to target brachialis and biceps.
Working Sets:
4
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• Hanging Leg Raises
To perform Hanging Leg Raises, find a pull-up bar or any sturdy overhead bar. Grip the bar with an overhand grip, hands shoulder-width apart. Hang from the bar with your arms fully extended and your legs straight. Engage your core and, keeping your legs straight, lift them up in front of you until they are parallel to the ground or higher, if possible. Slowly lower your legs back to the starting position, maintaining control throughout the movement. Avoid swinging or using momentum to lift your legs.
Prescribed Sets:
Perform 4 sets of 12-15 reps at RPE 8. Maintain controlled movement, engaging the core throughout.
Working Sets:
4
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• Cable Woodchoppers
Stand perpendicular to a cable machine with the cable set at shoulder or high chest level. Grasp the handle with both hands, keeping your arms extended. Engage your core and rotate your torso, pulling the cable across your body towards your opposite hip. Keep your hips stable and avoid using your arms solely; focus on twisting your torso. Return to the starting position in a controlled manner. Maintain a slight bend in your knees and keep your back straight throughout the movement. Breathe out as you twist and pull, and breathe in as you return to start.
Prescribed Sets:
Perform 4 sets of 12 reps per side with an RPE of 8. Focus on rotational control and core engagement.
Working Sets:
4