Free personalized workout plan

Back and Bicep Compound Sets

By Pedro Bernardes

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

64 minutes

Genders

Female, Male

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Tone Body (Female | Male)
Description

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 h

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Equipment

Barbell, Cable, Dumbbell, Machine, Trap Bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Muscle Focus

Experience

Intermediate (2-3 years)

Time

64 minutes

Genders

Female, Male

Days per week

3 days

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Tone Body (Female | Male)
Description

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 h

Show More

Equipment

Barbell, Cable, Dumbbell, Machine, Trap Bar

Avg Exertion

60%

Workout Type

Muscle Focus

Avg Cardio Intensity

30%

Week 1

Physiological effect: Morphological gains. Increase in muscle strength by fiber ripping and muscle exhaustion (do the exercises until you can not contract the muscles anymore).

Training characteristics: Specific workout to increase muscle volume of your Back and Biceps. With Compound Sets fatigue is easy so be shore to focus on your technique.

Tempo: 2''/4'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 48 to 72 hours

Increase load on 2 and 3 Set. 


ExerciseSetsRepsRestNotes
1A. Lat Pulldown3 sets12, 10, 8 reps90s
1B. Machine Row3 sets12, 10, 8 reps90s
2A. Neutral Close Grip Lat Pull Down3 sets12, 10, 8 reps90s
2B. Bent Over Two-Dumbbell Row3 sets12, 10, 8 reps90s
3A. Trap Bar Shrug3 sets12, 10, 8 reps90s
3B. Trap Bar Row3 sets12, 10, 8 reps90s
4A. Machine Preacher Curls3 sets10, 8, 6 reps90s
4B. Barbell Hammer Curl3 sets10, 8, 6 reps90s

ExerciseSetsRepsRestNotes
1A. Lat Pulldown3 sets12, 10, 8 reps90s
1B. Machine Row3 sets12, 10, 8 reps90s
2A. Neutral Close Grip Lat Pull Down3 sets12, 10, 8 reps90s
2B. Bent Over Two-Dumbbell Row3 sets12, 10, 8 reps90s
3A. Trap Bar Shrug3 sets12, 10, 8 reps90s
3B. Trap Bar Row3 sets12, 10, 8 reps90s
4A. Machine Preacher Curls3 sets10, 8, 6 reps90s
4B. Barbell Hammer Curl3 sets10, 8, 6 reps90s

ExerciseSetsRepsRestNotes
1A. Lat Pulldown3 sets12, 10, 8 reps90s
1B. Machine Row3 sets12, 10, 8 reps90s
2A. Neutral Close Grip Lat Pull Down3 sets12, 10, 8 reps90s
2B. Bent Over Two-Dumbbell Row3 sets12, 10, 8 reps90s
3A. Trap Bar Shrug3 sets12, 10, 8 reps90s
3B. Trap Bar Row3 sets12, 10, 8 reps90s
4A. Machine Preacher Curls3 sets10, 8, 6 reps90s
4B. Barbell Hammer Curl3 sets10, 8, 6 reps90s

Week 2

Load: Increase by 10 to 20% in all exercises except bicep exercises where you should increase by 5 to 15%   

Tempo: 2''/4'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 48 to 72 hours

Increase load on 2 and 3 Set. 


ExerciseSetsRepsRestNotes
1A. Lat Pulldown3 sets12, 10, 8 reps90s
1B. Machine Row3 sets12, 10, 8 reps90s
2A. Neutral Close Grip Lat Pull Down3 sets12, 10, 8 reps90s
2B. Bent Over Two-Dumbbell Row3 sets12, 10, 8 reps90s
3A. Trap Bar Shrug3 sets12, 10, 8 reps90s
3B. Trap Bar Row3 sets12, 10, 8 reps90s
4A. Machine Preacher Curls3 sets10, 8, 6 reps90s
4B. Barbell Hammer Curl3 sets10, 8, 6 reps90s

ExerciseSetsRepsRestNotes
1A. Lat Pulldown3 sets12, 10, 8 reps90s
1B. Machine Row3 sets12, 10, 8 reps90s
2A. Neutral Close Grip Lat Pull Down3 sets12, 10, 8 reps90s
2B. Bent Over Two-Dumbbell Row3 sets12, 10, 8 reps90s
3A. Trap Bar Shrug3 sets12, 10, 8 reps90s
3B. Trap Bar Row3 sets12, 10, 8 reps90s
4A. Machine Preacher Curls3 sets10, 8, 6 reps90s
4B. Barbell Hammer Curl3 sets10, 8, 6 reps90s

ExerciseSetsRepsRestNotes
1A. Lat Pulldown3 sets12, 10, 8 reps90s
1B. Machine Row3 sets12, 10, 8 reps90s
2A. Neutral Close Grip Lat Pull Down3 sets12, 10, 8 reps90s
2B. Bent Over Two-Dumbbell Row3 sets12, 10, 8 reps90s
3A. Trap Bar Shrug3 sets12, 10, 8 reps90s
3B. Trap Bar Row3 sets12, 10, 8 reps90s
4A. Machine Preacher Curls3 sets10, 8, 6 reps90s
4B. Barbell Hammer Curl3 sets10, 8, 6 reps90s

Week 3

Load: Increase by 10 to 20% in all exercises except bicep exercises where you should increase by 5 to 15%   

Tempo: 2''/4'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 48 to 72 hours

Increase load on 2 and 3 Set. 


ExerciseSetsRepsRestNotes
1A. Lat Pulldown3 sets12, 10, 8 reps90s
1B. Machine Row3 sets12, 10, 8 reps90s
2A. Neutral Close Grip Lat Pull Down3 sets12, 10, 8 reps90s
2B. Bent Over Two-Dumbbell Row3 sets12, 10, 8 reps90s
3A. Trap Bar Shrug3 sets12, 10, 8 reps90s
3B. Trap Bar Row3 sets12, 10, 8 reps90s
4A. Machine Preacher Curls3 sets10, 8, 6 reps90s
4B. Barbell Hammer Curl3 sets10, 8, 6 reps90s

ExerciseSetsRepsRestNotes
1A. Lat Pulldown3 sets12, 10, 8 reps90s
1B. Machine Row3 sets12, 10, 8 reps90s
2A. Neutral Close Grip Lat Pull Down3 sets12, 10, 8 reps90s
2B. Bent Over Two-Dumbbell Row3 sets12, 10, 8 reps90s
3A. Trap Bar Shrug3 sets12, 10, 8 reps90s
3B. Trap Bar Row3 sets12, 10, 8 reps90s
4A. Machine Preacher Curls3 sets10, 8, 6 reps90s
4B. Barbell Hammer Curl3 sets10, 8, 6 reps90s

ExerciseSetsRepsRestNotes
1A. Lat Pulldown3 sets12, 10, 8 reps90s
1B. Machine Row3 sets12, 10, 8 reps90s
2A. Neutral Close Grip Lat Pull Down3 sets12, 10, 8 reps90s
2B. Bent Over Two-Dumbbell Row3 sets12, 10, 8 reps90s
3A. Trap Bar Shrug3 sets12, 10, 8 reps90s
3B. Trap Bar Row3 sets12, 10, 8 reps90s
4A. Machine Preacher Curls3 sets10, 8, 6 reps90s
4B. Barbell Hammer Curl3 sets10, 8, 6 reps90s

Week 4

Load: Increase by 10 to 20% in all exercises except bicep exercises where you should increase by 5 to 15%   

Tempo: 2''/4'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 48 to 72 hours

Increase load on 2 and 3 Set. 


ExerciseSetsRepsRestNotes
1A. Lat Pulldown3 sets12, 10, 8 reps90s
1B. Machine Row3 sets12, 10, 8 reps90s
2A. Neutral Close Grip Lat Pull Down3 sets12, 10, 8 reps90s
2B. Bent Over Two-Dumbbell Row3 sets12, 10, 8 reps90s
3A. Trap Bar Shrug3 sets12, 10, 8 reps90s
3B. Trap Bar Row3 sets12, 10, 8 reps90s
4A. Machine Preacher Curls3 sets10, 8, 6 reps90s
4B. Barbell Hammer Curl3 sets10, 8, 6 reps90s

ExerciseSetsRepsRestNotes
1A. Lat Pulldown3 sets12, 10, 8 reps90s
1B. Machine Row3 sets12, 10, 8 reps90s
2A. Neutral Close Grip Lat Pull Down3 sets12, 10, 8 reps90s
2B. Bent Over Two-Dumbbell Row3 sets12, 10, 8 reps90s
3A. Trap Bar Shrug3 sets12, 10, 8 reps90s
3B. Trap Bar Row3 sets12, 10, 8 reps90s
4A. Machine Preacher Curls3 sets10, 8, 6 reps90s
4B. Barbell Hammer Curl3 sets10, 8, 6 reps90s

ExerciseSetsRepsRestNotes
1A. Lat Pulldown3 sets12, 10, 8 reps90s
1B. Machine Row3 sets12, 10, 8 reps90s
2A. Neutral Close Grip Lat Pull Down3 sets12, 10, 8 reps90s
2B. Bent Over Two-Dumbbell Row3 sets12, 10, 8 reps90s
3A. Trap Bar Shrug3 sets12, 10, 8 reps90s
3B. Trap Bar Row3 sets12, 10, 8 reps90s
4A. Machine Preacher Curls3 sets10, 8, 6 reps90s
4B. Barbell Hammer Curl3 sets10, 8, 6 reps90s
Date Created: 12/31/18, 10:34 PM

Last Updated: 5/20/20, 2:23 AM

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