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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

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

Source

Equipment

Cable, Dumbbell, Landmine, Other, Pull up bar, Suspension (TRX)

Average Exertion

Average Cardio Intensity

Workout Type

Muscle Focus

Experience

Advanced (3+ years)

Time

79 minutes

Genders

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

Workout Type

Muscle Focus

Avg Cardio Intensity

Source

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

Day 1

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 TRX Suspended Pull Ups by Journey 333	4 sets	16, 14, 12, 10 reps	90s
2B. Suspension Rollout Maxwell Personal Training -TRX abdominal roll-out by MaxwellPersonalTrain	4 sets	16, 14, 12, 10 reps	90s
3A. Bent Over One-Arm Long Bar Row One-Arm Long Bar Row by James Kohler	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 BICEPS - Incline Dumbbell Curl - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	4 sets	14, 12, 10, 8 reps	90s
4B. Seated Hammer Curl How to: SEATED BICEP DUMBBELL HAMMER CURLS by timeismuscle	4 sets	14, 12, 10, 8 reps	90s

Date Created: 3/1/19, 7:47 PM

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

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