Back & Bicep Tempo & Density Workout
Warm-Up (2 Rounds)
100 Jump Rope
10 Banded Face Pulls
10 Light Band Lat Pulldowns
5 Scapular Pull-Ups
20-Second Dead Hang
Main Lift – V-Handle Lat Pulldowns (Tempo Controlled)
Sets: 4
Reps: 8–10
Tempo:
3 seconds down (concentric pull)
2 seconds up (controlled return)
Coach’s Note: Sit tall, engage lats, no jerking. Focus on full range and tempo precision.
Timed Pull-Up Challenge (Running Clock)
Starting at minute 0:
Perform max-effort strict or banded pull-ups every 10 minutes until the end of class.
Score = total pull-ups completed across all intervals
Scale = Australian pull-ups or banded chin-ups from rig anchor
Coach’s Note: Maintain form, full extension at bottom. Record reps each round to track consistency.
Accessory Supersets (3 Rounds Each)
Superset 1:
Incline Dumbbell Curls – 10–12 reps
Chest-Supported Rows – 10 reps
*****Final round includes strip set on curls******
Superset 2:
Single-Arm Cable Lat Pulldown (Palms Neutral) – 10–12 per arm
Zottman Curls – 12 reps
Cool Down
Hanging Lat Stretch – 30 sec
Wall Bicep Stretch – 30 sec each arm
Band-Resisted Thoracic Twist – 10 per side