Workout B — Back, Biceps and Core
Pull
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Routine Exercises
5 itemsWide-Grip Lat Pulldown
Rest: 90s
Technical Cue: Pull the bar down with palms facing forward; lead with the elbows and squeeze the back.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Inverted row on a table/TRX or pull-up bar.
Lat Pulldown
Rest: 60s
Technical Cue: Focus on the stretch and contraction of the back; pull down without swinging.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Inverted row on a table/TRX or pull-up bar.
Alternating Dumbbell Curl
Rest: 45s
Technical Cue: Slightly rotate the elbows on each side to finish the biceps movement at the top.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Chin-up or supinated inverted row.
Straight-Bar Curl
Rest: 45s
Technical Cue: Perform a full ab crunch each rep; squeeze the upper biceps at the top.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Chin-up or supinated inverted row.
Ab Crunch
Rest: 45s
Technical Cue: Slightly rotate the elbows on each side; squeeze the upper abs at the top.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Bodyweight variation with a 1s pause at the contraction.