Back & Biceps:
Each exercise is performed with a controlled eccentric phase, and fast explosive concentric phase, with a one second isometric hold during each repetition.
Back & Biceps Maria: Day A
Horizontal Loading
ULT
Assisted Pull Up (Neutral Grip) [MC]
reps
15
intensity
50%
Tempo
controlled
Rest
60 Seconds
reps
15
intensity
50%
Tempo
controlled
Rest
60 Seconds
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | 50% RPE | Controlled | 60 Seconds (h:m:s) |
| 2 | 15 | 75% RPE | Controlled | 60-120 Seconds (h:m:s) |
| 3 | 15 | 100% RPE | Explosive | 60-120 Seconds (h:m:s) |
| 4 | 15 | 100% RPE | Explosive | 60-120 Seconds (h:m:s) |
| 5 | 15 | 100% RPE | Explosive | 60-120 Seconds (h:m:s) |
Controlled eccentric phase; Fast, explosive concentric phase.
LLT
Cable Facepull [MC]
reps
20
intensity
60%
Tempo
controlled
Rest
60 Seconds
reps
20
intensity
60%
Tempo
controlled
Rest
60 Seconds
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | 60% RPE | Controlled | 60 Seconds (h:m:s) |
| 2 | 20 | 85% RPE | Controlled | 60 Seconds (h:m:s) |
| 3 | 20 | 85% RPE | Controlled | 60 Seconds (h:m:s) |
| 4 | 20 | 85% RPE | Controlled | 60 Seconds (h:m:s) |
ULT
Barbell (BB) Inverted row [MC]
reps
15
intensity
Bodyweight*
Tempo
controlled
Rest
60 Seconds
reps
15
intensity
Bodyweight*
Tempo
controlled
Rest
60 Seconds
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | Bodyweight* RPE | Controlled | 60 Seconds (h:m:s) |
| 2 | 15 | Bodyweight* RPE | Controlled | 60 Seconds (h:m:s) |
| 3 | 15 | Bodyweight* RPE | Controlled | 60 Seconds (h:m:s) |
| 4 | 15 | Bodyweight* RPE | Controlled | 60 Seconds (h:m:s) |
Body stays straight & ridged through movement
LLT
Hammer Curl – Cable
reps
20
intensity
50%
Tempo
fast
Rest
60 Seconds
reps
20
intensity
50%
Tempo
fast
Rest
60 Seconds
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | 50% RPE | Fast | 60 Seconds (h:m:s) |
| 2 | 10 | 75% RPE | Controlled | 60 Seconds (h:m:s) |
| 3 | 8 | 95% RPE | Controlled | 60-120 Seconds (h:m:s) |
| 4 | 8 | 95% RPE | Controlled | 60-120 Seconds (h:m:s) |
| 5 | 8 | 95% RPE | Controlled | 60-120 Seconds (h:m:s) |
| 6 | 20 | 50% RPE | Fast | 60 Seconds (h:m:s) |
LLT
Unilateral Biceps Cable Curl
reps
20
intensity
50%
Tempo
fast
Rest
60 Seconds
reps
20
intensity
50%
Tempo
fast
Rest
60 Seconds
Unilateral Biceps Cable Curl
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | 50% RPE | Fast | 60 Seconds (h:m:s) |
| 2 | 10 | 75% RPE | Controlled | 60-120 Seconds (h:m:s) |
| 3 | 8 | 95% RPE | Controlled | 60-120 Seconds (h:m:s) |
| 4 | 8 | 95% RPE | Controlled | 60-120 Seconds (h:m:s) |
| 5 | 8 | 95% RPE | Controlled | 60-120 Seconds (h:m:s) |
| 6 | 20 | 50% RPE | Fast | 60 Seconds (h:m:s) |