TrainersEye · Session of the Day · Bodybuilding · #080

Bodybuilding Pull Day — Back Width & Biceps

Lat width via vertical pulls, mid-back rows, biceps peak work · Meso 3 · Intensification (RIR 1 + techniques)

Target ≈ 75 minDate Body Weight Session RPE cap 8/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Joint lubrication & neural potentiation · 5-7 min

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1	Band Pull-Apartsteady breathing rhythm	90 s
2	Hip Circlesset the scapula first, then move the arm	2 × 15
3	Dead Bugquality over speed, always	2 × 12
4	Band Pull-Apart3-s eccentric every rep — the lowering builds the muscle	2 × 10 light

A · Primary Compound — Max Tension Anchor4 × 6-10 (top set) · rest 2-3 min · tempo 3-1-0-1 · log the load

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	1	Pull-Up3-s eccentric every rep — the lowering builds the muscle	ramp 2 sets	kg
	2	Pull-Upstop at the prescribed RIR — no ego reps	4 × 6-10 (top set)	kg

Progression: Meso 3 rule: final set of each isolation = drop set (−30%) or rest-pause (15 s × 2). Compounds stop at RIR 1 — grinding reps build fatigue, not fibre.

B · Secondary Compound3 × 8-10 · rest 90 s · full range, controlled eccentric

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Seated Rowset the scapula first, then move the arm

3 × 8-10

C · Regional Isolation Pair3 × 8-12 +tech · rest 60-75 s · C1 lengthened bias, C2 peak bias

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	1	Hammer Curlfull stretch under load — pause 1 s in the deep position	3 × 8-12 +tech	kg
	2	Concentration Curlsqueeze 1 s at peak contraction — own the shortening	3 × 8-12 +tech	kg

D · Metabolic Stress Finisher2 × 12-15 +tech · rest 45-60 s · chase blood flow, protect joints

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	1	Bent-Over Rowstop just short of lockout — constant tension	2 × 12-15 +tech	kg
	2	Hanging Leg Raisezero swing — if it swings, it shrinks	2 × 15-20

Phase 5 · Fascial Decompression3-5 min · fascial lengthening + diaphragmatic breathing

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1	Overhead Lat Stretchsteady breathing rhythm	45 s/side
2	Dead Hangsteady breathing rhythm	45 s
3	Child's Posesteady breathing rhythm	45 s
4	Box Breathingsteady breathing rhythm	2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

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Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Hypertrophy programming — train to the prescribed RIR, never to joint pain. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.