🟦 FOUNDATIONS — BACK + BICEPS

Week 1 + 3

Block 1 – Mobility + Activation

• Foam Roller Thoracic extension 1min
• Dead Hang (feet supported) – 3 reps 20s each
• Dowel Figure 8s – 12/12

1 Set

Block 2 – Primary Pull (Horizontal)

• Seated Double Band Horizontal Row – 12
• Banded FacePull – 12
1:00 rest × 3 Sets

Block 3 – Vertical Pull

• TRX L sit pull up iso 5s(Bent Leg assisted option) – 6
• Straight Arm Pulldown iso 5s – 12
1:00 rest × 3 Sets

Block 4 – Pull Capacity

• SA Bench Row. 12/12
• Db Shrugs 3s iso –12
30s rest × 3 Sets

Block 5 – Biceps

• Incline DB Curl –12
• SA Preacher Curl – 8/8

1:00 rest × 2–3 Sets

🟦 FOUNDATIONS — BACK + BICEPS

Week 2 + 4

Block 1 – Mobility + Activation

• SA Band Lat Stretch(cross body) – 30s/30s
• Db External Rotation (light Db)– 10
• Hanging Scap Retraction (3s iso) – 10
1 Set

Block 2 – Primary Pull

• SA Lat Pulldown – 8/8
• FlatBar Cable High row –12
1:00 rest × 3 Sets (1 warm-up + 2 working)

Block 3 – Row Variation + Fly

• BB Bent over Row x8
• DB Incline Powel Raise(slow eccentric)8/8
1:00 rest × 3 Sets

Block 4 – Pull Capacity

• Aussie Row max Hold
• Plate Grip holds Max time
30s rest × 3 Sets

Block 5 – Biceps Finisher

• DB 1.5 rep curls x10
• SA CrossBody Hammer curl with Supination. x8/8
1:00 rest × 2–3 Sets