🟦 ADVANCED — BACK + BICEPS

Week 1 + 3

Block 1 – Mobility + Activation

• Active Dead Hang w/ Alternating Scap Pull – 8/8
• Banded Lat Prayer (straight arm) – 15
• Bench Supported T-Spine Extension + Reach – 10 ( Dowel option)
1 Set

Block 2 – Primary Pull (Heavy Horizontal Strength)

• Barbell Pendlay Row – 5–6
(dead stop each rep)
• TRX Reverse Fly -10
1:30 rest × 4 Sets

Block 3 – Vertical Pull + Core Control

• Weighted Chin-Ups or Close Grip Lat Pulldown – 6–8
• Hanging Leg raise - 10
1:30 rest × 3–4 Sets

Block 4 – Pull Capacity Contrast

• Pull ups (feet elevated) – 8
• Heavy Suitcase Carry (switch halfway) – 1 min
45s rest × 3 Sets

Block 5 – Biceps Mechanical Drop Set

• EZ Bar Curl – 8
→ Immediately into Incline DB Curl – 8
→ Immediately into Band Curl – AMRAP
1:00 rest × 2–3 Sets

🟦 ADVANCED — BACK + BICEPS

Week 2 + 4

Block 1 – Mobility + Activation

• Wall Slides w/ Lift Off – 10
• Scap Pull-Up Pulses – 10
• Banded External Rotation (elbows tucked) – 12
1 Set

Block 2 – Primary Pull (Cluster Loading)

• Chest Supported DB Row – 4 + 4 + 4
(15s intra-set rest = 1 cluster)
• Face Pull to External Rotation – 10
1:30 rest × 3–4 Sets

Block 3 – Unilateral Strength + Anti-Rotation

• Single Arm DB Row (from plank or bench) – 6–8/side heavy
• Dead Bug w/ Straight Arm Band Pulldown – 10/10
1:30 rest × 3 Sets

Block 4 – Pull Density

• Neutral Grip Lat Pulldown – 10
• Bear Crawl (forward + lateral) – 30s
Minimal rest × 3 Rounds

Block 5 – Biceps Density Finisher

• Alternating DB Curl (3 sec lower) – 10/10
• Cable Curl (rope or straight bar) – 12
• Chin-Up Hold (mid-range or top) – 20s
1:00 rest × 2–3 Sets