🟦 FOUNDATIONS — BACK + BICEPS

Week 1 + 3

Block 1 – Mobility + Activation

• Quadruped Thread the Needle – 6/6
• Dead Hang – 20s
• Banded Straight Arm Pulldown (light) – 12
1 Set

Block 2 – Primary Pull (Horizontal)

• Barbell Bent Over Row (light–moderate) – 8–10
• Cable/ Band Single Arm External Rotation (light) – 10/10
1:00 rest × 3 Sets


Block 3 – Vertical Pull + Core

• Neutral Grip Lat Pulldown – 8–10
• Hollow Body Hold – 20–30s
1:00 rest × 3 Sets


Block 4 – Pull Capacity

• TRX Rows - 10
• Farmer Carry – 1min
30s rest × 3 Sets
30s rest × 3 Sets

Block 5 – Biceps

• Cable Rope Curl – 12
• Cross Body Hammer Curl – 10/10
1:00 rest × 2–3 Sets


🟦 FOUNDATIONS — BACK + BICEPS

Week 2 + 4

Block 1 – Mobility + Activation

• Standing T- Rotations 10/10
• Wall Slides – 10
• Scapular Retraction Hold (hang or TRX) – 20s
1 Set

Block 2 – Primary Pull (Cable Focus)

• Wide Grip Seated Cable Row – 8–10
• Face Pull to External rotation (light) – 10
1:00 rest × 3 Sets (1 warm-up + 2 working)


Block 3 – Row Variation + Stability

• Landmine Row (SA) – 8/8
• Dead Bug with Band Pulldown – 8/8
1:00 rest × 3 Sets


Block 4 – Pull Capacity

• Reverse Grip Lat Pulldown – 10
• Bear Crawl (forward + back) – 20–30s
30s rest × 3 Sets


Block 5 – Biceps Finisher

• DB Incline Bench Curl (light–moderate) – 10
• Cable Single Arm Curl – 12/12
1:00 rest × 2–3 Sets