Back & Biceps Workout with T-Bar Rows and Chest-to-Bar Pull-Ups
Warm-Up & Activation
Band Pull-Aparts: 2 sets of 15 reps
Dynamic Shoulder Stretching & Scapular Activation
Lat Hang or Assisted Pull-Ups: 2 sets of 10 reps
Primary Movements: Back Strength Focus
Chest-to-Bar Pull-Ups (Banded or Unassisted)
Sets: 4
Reps: 6-8
Focus: Full range of motion, explosive pull to chest height
Landmine T-Bar Rows
Sets: 4
Reps: 8-10
Instructions: Keep a strong, braced core, pulling towards the chest
Accessory Back & Biceps Work
Single-Arm Dumbbell Rows – 3 sets of 10 reps per arm
EZ Bar Curls – 3 sets of 10-12 reps
Reverse Grip Lat Pulldowns – 3 sets of 8-10 reps
Hammer Curls – 3 sets of 10-12 reps
Finisher: Grip & Endurance
Bar Hang or Static Chin-Up Hold – 2 rounds of max time
Band-Resisted Face Pulls – 2 sets of 12-15 reps