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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

Cable, Dumbbell, Landmine, Other, Pull up bar, 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

Cable, Dumbbell, Landmine, Other, Pull up bar, 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 Up
Close Grip Pull Up
4 sets16, 14, 12, 10 reps90s
1B. Cable Row Standing
Cable Row Standing
4 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 Handle
T-Bar Row with Handle
4 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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