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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
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Close Grip Pull Up![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
1B. Cable Row Standing![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
2A. Suspension Pull Up | 4 sets | 16, 14, 12, 10 reps | 90s | |
2B. Suspension Rollout | 4 sets | 16, 14, 12, 10 reps | 90s | |
3A. Bent Over One-Arm Long Bar Row | 4 sets | 16, 14, 12, 10 reps | 90s | |
3B. T-Bar Row with Handle![]() | 4 sets | 16, 14, 12, 10 reps | 90s | |
4A. Alternating Incline Dumbbell Biceps Curl | 4 sets | 14, 12, 10, 8 reps | 90s | |
4B. Seated Hammer Curl | 4 sets | 14, 12, 10, 8 reps | 90s |
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