Tuesday

1. Pull-Ups (3–4 sets, 6–10 reps)

• Explanation: Builds width in the back, especially the lats, while engaging biceps and core.

• Tip: Use a full range of motion, chin above the bar.

• Warning: Don’t swing your body; keep it controlled to avoid strain.

2. Bent-Over Barbell Rows (3 sets, 8–10 reps)

• Explanation: Strengthens mid-back, lats, and traps for thickness.

• Tip: Keep back straight, hinge at hips, pull bar toward your waist.

• Warning: Avoid rounding your spine; this can cause lower back injury.

3. Lat Pulldowns (3 sets, 10–12 reps)

• Explanation: Targets lats, improving back width and posture.

• Tip: Pull bar to chest, not behind the neck.

• Warning: Don’t use momentum; control the bar slowly.

4. Barbell Curls (3 sets, 10–12 reps)

• Explanation: Builds overall bicep size and strength.

• Tip: Keep elbows close to your body, avoid swinging.

• Warning: Using too heavy weights strains wrists and elbows.

5. Hammer Curls (3 sets, 12 reps)

• Explanation: Targets the brachialis and forearms for thicker arms.

• Tip: Keep palms facing each other throughout the motion.

• Warning: Maintain steady pace; don’t jerk the dumbbells upward.

Warm-Up & Cool-Down

• Warm-up: 5–10 minutes light cardio + dynamic back stretches.

• Cool-down: Stretch lats, biceps, and shoulders to reduce stiffness.

General Warning

• Avoid using heavy weights with poor form—injuries are common with back lifts.

• Keep movements controlled and core tight to protect the spine.

• If new to pull-ups, start with assisted variations or resistance bands.