Back, Bicep, & Chest Workout
Warm-Up (Activation & Jump Rope Integration)
2 Rounds:
100 Jump Rope (Singles or Doubles)
10 Scapular Pull-Ups (Lat Activation & Shoulder Control)
10 Band Pull-Aparts (Palms Up & Down)
10 Incline Push-Ups (Chest & Tricep Warm-Up)
30-Second Dead Hang (Grip & Lat Engagement)
Main Workout: Strength & Hypertrophy Focus
Dumbbell Bench Press (Primary Chest Movement)
Sets: 4
Reps: 6-8 (Heavy, Controlled)
Execution:
Focus on full range of motion and strong lockout.
Maintain an RIR (Reps in Reserve) of ~2 on final sets.
Pull-Ups or Wide-Grip Lat Pulldown (Primary Back Movement)
Sets: 4
Reps: 8-10
Scaling Options:
Banded Pull-Ups for assistance.
Weighted Pull-Ups for added resistance.
Lat Pulldown Machine (Wide-Grip) if needed.
Concentrated Single-Arm Incline Dumbbell Curls (Secondary Bicep Focus)
Sets: 3
Reps: 12-15 per arm
Execution:
Slow eccentric (lowering) phase for maximum tension.
Keep elbow locked in place on the incline bench.
Ring Dips or Bench Dips (Triceps & Chest)
Sets: 3
Reps: Max Effort (Controlled Tempo)
Scaling Options:
Use bench dips if ring dips are too advanced.
Add weight for extra resistance if needed.
Accessory Work (Finisher & Burnout)
Chest Flys or Banded Crossovers – 3 sets of 15
Cable or Banded Face Pulls – 3 sets of 15
Seated Wrist Curls & Reverse Wrist Curls – 3 sets of 15 (Grip & Forearm Burnout)
Cool Down & Mobility
Chest & Shoulder Stretch – 30 sec per side
Lat Stretch Hanging from Bar – 30 sec
Bicep Stretch (Hand on Wall, Palm Forward) – 30 sec
Key Takeaways
Balanced chest, back, & bicep development.
Heavy pressing & pulling for strength, followed by isolation movements for hypertrophy.
Jump rope warm-up for shoulder activation & endurance.
Accessory work targeting weak points (forearms, upper chest, and mobility).
This keeps strength & hypertrophy in focus while improving stability & endurance. Let me know if you’d like modifications