🟦 ADVANCED — BACK + BICEPS

Week 1 + 3

Block 1 – Mobility + Activation

• Active Dead Hang w/ Alternating Scap Pull – 8/8
• Banded Lat stretch with Rotation – 30s/30s
• FoamRoller T-Spine Extension – 1-2mins ( light db option)
1 Set

Block 2 – Primary Pull

• Chin-up lowers (5sec eccentric) – 8
• BB Bent over Row 3s iso – 12
1:30 rest × 4 Sets

Block 3 – Vertical Pull + Core Control

• FlatBar Heavy Lat Pulldown – 6 reps
• Hanging Oblique crunch - 10/10
1:30 rest × 3–4 Sets

Block 4 – Pull Capacity

• BB High Pull. – 12
• Heavy Farmer Carry – 90s
45s rest × 3 Sets

Block 5 – Biceps Mechanical Drop Set

→ Drop set Incline DB Curl – 6 12 18
→ Immediately into Band Curl – AMRAP
1:00 rest × 2–3 Sets

🟦 ADVANCED — BACK + BICEPS

Week 2 + 4

Block 1 – Mobility + Activation

• Banded W Raise – 10
• Scap Pull-Up – 10
• Banded External Rotation (elbows tucked) – 12
1 Set

Block 2 – Primary Pull

• TRX L-sit Pull up (leg assist option) – 4+4+4
(15s intra-set rest = 1 cluster)
• Band Pull-apart (Pro)– 10rep 10sEccentric
1:00 rest × 3–4 Sets

Block 3 –

• DB Bench Supported Row +Shrug – 10&5
• TRX Row to Fly – 8/8
1:00 rest × 3 Sets

Block 4 – Pull Density

• Seated Horizontal Row – 12
• Heavy Plate holds. – Max time
Minimal rest × 3 Rounds

Block 5 – Biceps Density Finisher

• Supinated DB Curl (3 sec lower) – 10
•Alternating pronated curl 10/10
• Chin-Up Hold (mid-range or top) – max
1:00 rest × 2–3 Sets