02042025

Back & Bicep Workout with Weighted Pull-Ups and Chin-Ups/Australian Pull-Ups
		
		Warm-Up
			20-Calorie Row: Moderate pace to activate the back and arms.
			Dynamic Stretching:
			Arm Circles – 10 forwards, 10 backward.
			Band Pull-Aparts – 15 reps.
			Lat Stretch – Hold each side for 20 seconds.
			Wrist Rotations – 10 forward and backward.
		
	Main Workout
			
		Weighted Pull-Ups (Primary Mover)
			Sets: 4
			Reps: Failure with weight, then remove weight and continue to failure
			Execution:
			Start with a weighted belt or hold a dumbbell between your feet.
			Perform pull-ups to failure.
			Immediately remove the weight and continue with bodyweight pull-ups.
			Lower yourself with control and engage the lats fully.
			
		Straight Arm Pulldowns Seated
			Sets: 3
			Reps: 10-12
			Execution:
			Use a cable machine or resistance band.
			Keep arms straight and pull down to your hips.
			Control the return and focus on lat engagement.
			
		Bent-Over Single-Arm Dumbbell Row
			Sets: 3
			Reps: 10-12 per arm
			Execution:
			Hinge forward, and support yourself with one hand.
			Row the dumbbell toward your waist, squeezing your lats.
			Lower under control.
		Single-Arm Lat Pulldown
			Sets: 3
			Reps: 10-12 per arm
			Execution:
			Use a cable machine or resistance band.
			Pull the handle down with one arm while keeping your torso stable.
			Focus on a controlled eccentric (lowering) phase.
		
		Chin-Ups or Australian Pull-Ups
			Sets: 3
			Reps: 8-12
			Execution:
			If performing chin-ups, use a supinated grip (palms facing you) and pull yourself up to the bar.
			If performing Australian pull-ups, set a bar at waist height, lean back, use a supinated grip and pull your chest to the bar.
			Maintain strict form and full range of motion.
	
	Bicep & Forearm Work
		
		Zottman Curls
			Sets: 3
			Reps: 10-12
			Execution:
			Curl dumbbells with palms facing up.
			Rotate palms down at the top and lower slowly.
			Focus on biceps and forearms.
		
		Straight Bar or EZ bar Curls
			Sets: 3
			Reps: 10-12
			Execution:
			Use an EZ bar or straight barbell.
			Curl with strict form, keeping elbows locked at your sides.
			Lower with control.
		
		Forearm Curls (Standard & Reverse)
			Sets: 3
			Reps: 12-15
			Execution:
			Use a barbell or dumbbells.
			Perform standard wrist curls first.
			Follow with reverse wrist curls for full forearm activation.