Back, Biceps, Abs

(Week 4, Muscle Mastery Split)
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Day Overview

This session targets back and biceps with a focus on mechanical tension and controlled movement to maximize hypertrophy. The inclusion of abs helps complete core development. Compound pulls are prioritized early, followed by isolation to fully fatigue the muscles. The emphasis is on slow eccentrics and peak contraction techniques.

Exercises

  • • 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 with an RPE of 8. Focus on a full range of motion, pausing at the top for peak contraction, and controlling the descent for maximum tension.

    Working Sets:

    4

  • • Bent-Over Barbell Rows

    Stand with feet shoulder-width apart, holding a barbell with an overhand grip. Bend at the hips while keeping your back flat and core engaged, allowing the barbell to hang at arm's length. Pull the barbell towards your lower chest or upper abdomen by squeezing your back muscles, keeping elbows close to your body. Lower the barbell back to the starting position in a controlled manner. Maintain a slight bend in the knees and avoid rounding your back throughout the movement. Keep your head in line with your spine and avoid using momentum to lift the weight.

    Prescribed Sets:

    Perform 4 sets of 8-10 reps with an RPE of 8. Use a controlled tempo (2-1-2), squeezing the back at the top and maintaining a flat back to maximize engagement.

    Working Sets:

    4

  • • Cable Row

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

    Prescribed Sets:

    Perform 4 sets of 10-12 reps with an RPE of 8. Focus on a full stretch and controlled retraction to target mid-back muscles.

    Working Sets:

    4

  • • barbell curl

    standing barbell curl

    Prescribed Sets:

    Perform 4 sets of 10-12 reps with an RPE of 8. Use slow eccentric (3 seconds) and a controlled curl to maximize biceps hypertrophy.

    Working Sets:

    4

  • • 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 neutral grip and controlled movement to target brachialis and biceps.

    Working Sets:

    4

  • • Ab Wheel Rollout

    Kneel holding ab wheel, roll forward extending body, roll back contracting abs.

    Prescribed Sets:

    Perform 4 sets of 12-15 reps with an RPE of 8. Maintain a tight core and controlled extension and contraction to maximize abdominal engagement.

    Working Sets:

    4

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