Back & Biceps

Warm-Up Sets: These will usually be 1–2 lighter sets to help activate and engage the muscle without completely fatiguing it. The goal here is to create a strong mind-to-muscle connection and get your body ready for your working sets. Typically 12–15 reps. Top/Working Sets: This is where the real work happens 👏🏼 These are your true working sets and where progressive overload comes into play week after week. Your goal is to work within the given rep range using as much weight as possible while still maintaining proper form. Push yourself here 🔥 Rest Pause Sets: This is more of a higher-volume style set. You’ll work toward a total number of reps by breaking them up into smaller blocks (usually 8–15 reps at a time). Take each block close to failure, rest about 10 seconds, then jump right back in until you hit the full prescribed reps. These are spicyyyy 🌶️