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Back and Biceps Hypertrophy Pump Workout

By Pedro Bernardes

Experience
Advanced (3+ years)
Time
79 minutes/day
Good for
Bodybuilding, Build Muscle
Equipment
Cable, Dumbbell, Landmine, Other, Pull up bar, Suspension (TRX)
Statistics
Average Cardio Intensity
20%
Average Exertion
60%
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 higher reps and lower load increases cellular muscle structures. The second one, with lower reps and higher load, literally rips your muscle fibers.

This is a Workout of Sarcoplasmatic Hypertrophy for Back and Biceps.

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. 

If you want to add this workout to your daily routine and work other muscle groups you can do it 2 times a week instead of 3.

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Circuit
Close Grip Pull Up demonstrationPlay Close Grip Pull Up demonstration
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Cable Row Standing demonstrationPlay Cable Row Standing demonstration
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Circuit
Suspension Pull Up demonstrationPlay Suspension Pull Up demonstration
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Suspension Rollout demonstrationPlay Suspension Rollout demonstration
4 sets, 16, 14, 12, 10 reps, (rest 90s)
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Circuit
Bent Over One-Arm Long Bar Row demonstrationPlay Bent Over One-Arm Long Bar Row demonstration
4 sets, 16, 14, 12, 10 reps, (rest 90s)
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T-Bar Row with Handle
4 sets, 16, 14, 12, 10 reps, (rest 90s)
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Circuit
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
4 sets, 14, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Seated Hammer Curl demonstrationPlay Seated Hammer Curl demonstration
4 sets, 14, 12, 10, 8 reps, (rest 90s)
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Date Created: 3/1/2019, UTC


Last Updated: 4/18/2021, UTC

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