🟦 FOUNDATIONS — BACK + BICEPS

Week 1 + 3

Block 1 – Mobility + Activation

• Cat + Cow – 8–10
• Assisted Dead Hang (feet supported) – 20s
• Banded Lat Prayer (straight arm pulldown pattern) – 12
1 Set

Block 2 – Primary Pull (Horizontal)

• Chest Supported DB Row – 8–10
• Banded Pull Apart (supinated) – 12
1:00 rest × 3 Sets

Block 3 – Vertical Pull + Core

• Assisted Pull-Ups or Banded Lat Pulldown – 8–10
• Deadbug (controlled) – 8/8
1:00 rest × 3 Sets

Block 4 – Pull Capacity

• Seated Cable Row (neutral grip) – 10
• Suitcase Carry (single side) – 30–45s/side
30s rest × 3 Sets

Block 5 – Biceps

• EZ Bar Curl (light–moderate) – 10–12
• Alternating DB Curl – 10/10
1:00 rest × 2–3 Sets

🟦 FOUNDATIONS — BACK + BICEPS

Week 2 + 4

Block 1 – Mobility + Activation

• Standing Arm Swings (cross body) – 10/10
• Wall Angels – 10
• TRX Scap Retraction (small range) – 10
1 Set

Block 2 – Primary Pull (Cable Focus)

• Close Grip Seated Cable Row – 8–10
• Face Pull – 10–12
1:00 rest × 3 Sets (1 warm-up + 2 working)

Block 3 – Row Variation + Stability

• Supported Single Arm DB Row (bench) – 8/8
• Bird Dog (slow + controlled) – 8/8
1:00 rest × 3 Sets

Block 4 – Pull Capacity

• Neutral Grip Lat Pulldown – 10
• Marching Farmer Carry – 30–45s
30s rest × 3 Sets

Block 5 – Biceps Finisher

• Standing DB Curl (both arms) – 10
• Rope Hammer Curl – 12
1:00 rest × 2–3 Sets