Back and Bicep Compound Sets

Google Sheet Workout Export

By Pedro Bernardes

Experience Intermediate (2-3 years)
Time 38 minutes/day | 3 days/week | 4 weeks
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

To build or gain muscle is to increase muscle volume. This is done essentially by Hypertrophy workouts. There are 2 types of Hypertrophy workouts: Sarcoplasmatic or Myofibrillar. The first one, with higher reps and lower load increases cellular muscle structures. The second one, with lower reps and higher load, literally rips your muscle fibers.

Compound Sets is a type of workout where you do 2 or more exercises for the same muscle in the same set. It promotes local endurance and fatigue, taking you to the next level of workouts in building muscle.

You can add this workout to your weekly routine of training but don't forget to respect the resting periods or your results may be compromised.

This is a workout of Myofibrillar Hypertrophy for your Back and Bicep.

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Description

Week 1 Overview

Day 2:

Rest

Day 4:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 3 rounds

Rest 90s between rounds

1A.Lat Pulldown
3 rounds12 reps0s
1B.Machine Row
3 rounds12 reps90s

Circuit #2 - 3 rounds

Rest 90s between rounds

2A.Neutral Close Grip Lat Pull Down
3 rounds12 reps0s
2B.Bent Over Two-Dumbbell Row
3 rounds12 reps90s

Circuit #3 - 3 rounds

Rest 90s between rounds

3A.Trap Bar Shrug
3 rounds12 reps0s
3B.Trap Bar Row
3 rounds12 reps90s

Circuit #4 - 3 rounds

Rest 90s between rounds

4A.Machine Preacher Curls
3 rounds10 reps0s
4B.Barbell Hammer Curl
3 rounds10 reps90s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 3 rounds

Rest 90s between rounds

1A.Lat Pulldown
3 rounds12 reps0s
1B.Machine Row
3 rounds12 reps90s

Circuit #2 - 3 rounds

Rest 90s between rounds

2A.Neutral Close Grip Lat Pull Down
3 rounds12 reps0s
2B.Bent Over Two-Dumbbell Row
3 rounds12 reps90s

Circuit #3 - 3 rounds

Rest 90s between rounds

3A.Trap Bar Shrug
3 rounds12 reps0s
3B.Trap Bar Row
3 rounds12 reps90s

Circuit #4 - 3 rounds

Rest 90s between rounds

4A.Machine Preacher Curls
3 rounds10 reps0s
4B.Barbell Hammer Curl
3 rounds10 reps90s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 3 rounds

Rest 90s between rounds

1A.Lat Pulldown
3 rounds12 reps0s
1B.Machine Row
3 rounds12 reps90s

Circuit #2 - 3 rounds

Rest 90s between rounds

2A.Neutral Close Grip Lat Pull Down
3 rounds12 reps0s
2B.Bent Over Two-Dumbbell Row
3 rounds12 reps90s

Circuit #3 - 3 rounds

Rest 90s between rounds

3A.Trap Bar Shrug
3 rounds12 reps0s
3B.Trap Bar Row
3 rounds12 reps90s

Circuit #4 - 3 rounds

Rest 90s between rounds

4A.Machine Preacher Curls
3 rounds10 reps0s
4B.Barbell Hammer Curl
3 rounds10 reps90s

Date Created: 12/31/2018, UTC


Last Updated: 5/20/2020, UTC





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