🏋️♂️ Back & Bicep Workout (T-Bar Focus + Hanging Core Finish)
🔥 Warm-Up – 2 Rounds
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- 100 Jump Rope
- 10 Banded Lat Pulldowns
- 10 Band Face Pulls
- 10 Light Dumbbell Rows (each arm)
- 30-Second Dead Hang from Pull-Up Bar
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💪 Primary Movements
1. Bent-Over Row (Barbell or Dumbbell)
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- Sets: 4
- Reps: 6–8 (Heavy)
- Coach’s Note: Keep your core tight and back flat. Drive elbows back and pause briefly at the top of each rep.
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2. Chin-Ups (Underhand Grip)
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- Sets: 4
- Reps: 6–10 (or max effort)
- Scaling:
- Australian Chin-Ups using a low bar or rings (feet on floor, body horizontal)
- Coach’s Note: Full range of motion. Controlled tempo. No swinging. Focus on a hard contraction at the top.
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🔄 Biceps & Secondary Back Supersets (3 Rounds Each)
Superset 1
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- Single-Arm Dumbbell Rows – 10-12 per side
- Incline Dumbbell Curls – 10-12 reps
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Superset 2
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- Close-Grip Lat Pulldown (Palms-Up) – 12-15 reps
- Zottman Curls – 12 reps
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Superset 3
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- Seated Cable Rope Face Pulls – 12-15 reps
- EZ Bar Reverse Curls – 12 reps
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🔥 Finisher – Core + Optional Grip Work
2 Rounds (No Rest Between Movements):
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- Hanging Leg Raises – 10-15 reps (scale with bent knees if needed)
- Optional: Heavy Farmer’s Carry – 50 meters using kettlebells or dumbbells
- Coach’s Note: Focus on posture, core tightness, and controlled steps. This will challenge your grip, shoulders, and trunk stability.
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