Free personalized workout plan

Back and Biceps Hypertrophy Pump Workout

By Pedro Bernardes

Experience

Advanced (3+ years)

Days per week

1 day

Time

79 minutes

Genders

Female, Male

Goals

Bodybuilding (Female | Male)
Build Muscle (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

Bodyweight, Cable, Dumbbell, Landmine, Other, Suspension (TRX)

Average Exertion

60%

Average Cardio Intensity

20%

Workout Type

Muscle Focus

Experience

Advanced (3+ years)

Time

79 minutes

Genders

Female, Male

Days per week

1 day

Goals

Bodybuilding (Female | Male)
Build Muscle (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

Bodyweight, Cable, Dumbbell, Landmine, Other, Suspension (TRX)

Avg Exertion

60%

Workout Type

Muscle Focus

Avg Cardio Intensity

20%

Week 1

 

Physiological effect: Morphological gains. Increase in muscle volume by increases in cellular muscle structures. 

Training characteristics: Do the exercises until you can not contract the muscles anymore.

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

Increase load on 2, 3 and 4 Set


ExerciseSetsRepsRestNotes
1A. Close Grip Pull Up4 sets16, 14, 12, 10 reps90s
1B. Cable Row Standing4 sets16, 14, 12, 10 reps90s
2A. Suspension Pull Up4 sets16, 14, 12, 10 reps90s
2B. Suspension Rollout4 sets16, 14, 12, 10 reps90s
3A. Bent Over One-Arm Long Bar Row4 sets16, 14, 12, 10 reps90s
3B. T-Bar Row with Handle4 sets16, 14, 12, 10 reps90s
4A. Alternating Incline Dumbbell Biceps Curl4 sets14, 12, 10, 8 reps90s
4B. Seated Hammer Curl4 sets14, 12, 10, 8 reps90s
Date Created: 3/1/19, 7:47 PM

Last Updated: 5/20/20, 2:21 AM

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