🟦 ADVANCED — BACK + BICEPS

Week 1 + 3

Block 1 – Mobility + Activation

• Dead Hang with Scap Pulls – 8
• Banded Straight Arm Pulldown – 15
• Thoracic Extension on Bench – 10
1 Set

Block 2 – Primary Pull (Heavy Horizontal Strength)

• Barbell Bent Over Row – 5–6
(2 second squeeze at top)
• Heavy Cable Face Pull – 10
1:30 rest × 4 Sets


Block 3 – Vertical Pull + Core Control

• Weighted Pull-Ups or Heavy Neutral Grip Lat Pulldown – 6–8
• Hollow Body Hold w/ band pullover - 10
1:30 rest × 3–4 Sets


Block 4 – Pull Capacity Contrast

• Feet Elevated Chin ups - 6
• Heavy Farmer Carry – 1min
45s rest × 3 Sets


Block 5 – Biceps Mechanical Drop Set

• Barbell Curl – 8
→ Immediately into DB Alternating Curl – 8/8
→ Immediately into Hammer Curl – AMRAP
1:00 rest × 2–3 Sets


🟦 ADVANCED — BACK + BICEPS

Week 2 + 4

Block 1 – Mobility + Activation

• Wall Slides – 12
• Scap Pull-Up Holds – 20s
• Banded External Rotation – 12
1 Set

Block 2 – Primary Pull (Cluster Loading)

• Wide Grip Seated Cable Row – 4 + 4 + 4
(15s intra-set rest = 1 cluster)
• Face Pull to Overhead Press – 10
1:30 rest × 3–4 Sets


Block 3 – Unilateral Strength + Anti-Rotation

• Single Arm Landmine Row – 6–8/side heavy
• Dead Bug with Heavy Band Pulldown – 10/10
1:30 rest × 3 Sets


Block 4 – Pull Density

• Reverse Grip Lat Pulldown – 10
• Bear Crawl Drag (plate or DB) – 30s
Minimal rest × 3 Rounds


Block 5 – Biceps Density Finisher

• DB Supinated curl - 10
(3 second lower)
• Cable Single Arm Curl – 12/12
• Chin-Up Hold (top position) – 20s
1:00 rest × 2–3 Sets