Day 2: Back and Biceps

Intermediate Routine Structure

• Day 1 (Monday): Chest and Triceps
• Day 2 (Tuesday): Back and Biceps
• Day 3 (Wednesday): Rest
• Day 4 (Thursday): Legs and Shoulders
• Day 5 (Friday): Rest

Warm-Up:

1. Dynamic Warm-Up (5-7 minutes):
• Perform light cardio (e.g., brisk walking, cycling) to increase heart rate.
• Complete arm swings, scapular retractions, and light rows for activation.

Exercises and Execution:

Biceps Work

1. Cable Curls

• Execution: Perform 3 sets of 10-12 reps. Focus on isolating the biceps and maintaining a full range of motion.
• Form Cues: Keep elbows close to your torso and avoid using momentum. Squeeze at the top of each curl.

2. Hammer Bicep Curls

• Execution: Perform 3 sets of 10-12 reps. Emphasize the forearms and brachialis using dumbbells.
• Form Cues: Maintain a neutral grip (palms facing inward) and avoid swinging the weights.

3. Supination Curls

• Execution: Perform 3 sets of 10-12 reps. Focus on turning the dumbbell as you curl to engage the full bicep.
• Form Cues: Start with a neutral grip and rotate to a supinated (palm-up) position as you lift the weight.

4. Isolation Curls

• Execution: Perform 3 sets of 10-12 reps. Use a bench or preacher curl setup to fully isolate the biceps.
• Form Cues: Avoid locking out at the bottom of the movement to maintain constant tension.

Back Work

5. Landmine Rows

• Execution: Perform 3 sets of 10-12 reps. Use a barbell setup for landmine rows, pulling toward your midsection.
• Form Cues: Keep your back straight and engage your lats to perform the movement.

6. Lat Pulldowns (Close Grip)

• Execution: Perform 3 sets of 10-12 reps. Use a close-grip attachment and focus on a controlled tempo.
• Form Cues: Avoid using momentum; focus on pulling through your elbows.

7. Seated Cable Rows

• Execution: Perform 3 sets of 10-12 reps. Focus on contracting the back muscles at the end of each rep.
• Form Cues: Maintain a straight back and avoid leaning too far back or forward.

Rest Intervals:

• Between Sets: Rest 60-90 seconds for hypertrophy and recovery.
• Between Exercises: Rest 2-3 minutes to maintain energy for compound movements.

Cool Down:

1. Static Stretching (5-10 minutes):
   • Perform static stretches for the back (e.g., child’s pose) and biceps (e.g., wall stretch).
2. Foam Rolling:
   • Lightly foam roll the upper back and biceps to release tension and enhance recovery.

Weekly Progression Tips:

1. Increase Weight Gradually: Aim for slight weekly weight increments (2.5-5%) or an increase in reps if weights feel manageable.
2. Focus on Form and Tempo: Strict form and controlled reps are crucial for maximizing results and preventing injuries.
3. Log Your Progress: Track the weights and reps for each set to ensure consistent progression over time.

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