Back and Biceps Sarcoplasmatic Hypertrophy 2

By Pedro Bernardes

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

72 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

Source

myworkouts

Equipment

Ab Wheel, Barbell, Dumbbell, Machine, Suspension (TRX), Weight Plate

Average Exertion

Average Cardio Intensity

Workout Type

Muscle Focus

Experience

Intermediate (2-3 years)

Time

72 minutes

Genders

Female, Male

Days per week

3 days

Goals

Bodybuilding (Female | Male)

Build Muscle (Female | Male)

Description

Equipment

Ab Wheel, Barbell, Dumbbell, Machine, Suspension (TRX), Weight Plate

Avg Exertion

Workout Type

Muscle Focus

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Focus: Abs, Back (Lower), Back (...

Day 2: Rest

Day 3: Focus: Abs, Back (Lower), Back (...

Day 4: Rest

Day 5: Focus: Abs, Back (Lower), Back (...

Day 6: Rest

Day 7: Rest

Next Week

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)

Rest between workouts (of the same muscle group): 48 to 72 hours

Increase load on 2, 3 and 4 Set

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1A. Close-Grip Front Lat Pulldown	4 sets	16, 14, 12, 10 reps	90s
1B. Dante Row	4 sets	16, 14, 12, 10 reps	90s
2A. Weighted Pullup	4 sets	16, 14, 12, 10 reps	90s
2B. Kneeling Ab Wheel	4 sets	16, 14, 12, 10 reps	90s
3A. Suspended Inverted Row	4 sets	16, 14, 12, 10 reps	90s
3B. Reverse Grip Machine T-Bar Row	4 sets	16, 14, 12, 10 reps	90s
4A. Reverse-Grip Barbell Biceps Curl	4 sets	14, 12, 10, 8 reps	90s
4B. Preacher Hammer Dumbbell Curl	4 sets	14, 12, 10, 8 reps	90s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1A. Close-Grip Front Lat Pulldown	4 sets	16, 14, 12, 10 reps	90s
1B. Dante Row	4 sets	16, 14, 12, 10 reps	90s
2A. Weighted Pullup	4 sets	16, 14, 12, 10 reps	90s
2B. Kneeling Ab Wheel	4 sets	16, 14, 12, 10 reps	90s
3A. Suspended Inverted Row	4 sets	16, 14, 12, 10 reps	90s
3B. Reverse Grip Machine T-Bar Row	4 sets	16, 14, 12, 10 reps	90s
4A. Reverse-Grip Barbell Biceps Curl	4 sets	14, 12, 10, 8 reps	90s
4B. Preacher Hammer Dumbbell Curl	4 sets	14, 12, 10, 8 reps	90s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
1A. Close-Grip Front Lat Pulldown	4 sets	16, 14, 12, 10 reps	90s
1B. Dante Row	4 sets	16, 14, 12, 10 reps	90s
2A. Weighted Pullup	4 sets	16, 14, 12, 10 reps	90s
2B. Kneeling Ab Wheel	4 sets	16, 14, 12, 10 reps	90s
3A. Suspended Inverted Row	4 sets	16, 14, 12, 10 reps	90s
3B. Reverse Grip Machine T-Bar Row	4 sets	16, 14, 12, 10 reps	90s
4A. Reverse-Grip Barbell Biceps Curl	4 sets	14, 12, 10, 8 reps	90s
4B. Preacher Hammer Dumbbell Curl	4 sets	14, 12, 10, 8 reps	90s

Week 2

Load: Increase by 10 to 20% in all exercises except Biceps exercises where you should increase by 5 to 15%

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

Rest between workouts (of the same muscle group): 48 to 72 hours

Increase load on 2, 3 and 4 Set

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1A. Close-Grip Front Lat Pulldown	4 sets	16, 14, 12, 10 reps	90s
1B. Dante Row	4 sets	16, 14, 12, 10 reps	90s
2A. Weighted Pullup	4 sets	16, 14, 12, 10 reps	90s
2B. Kneeling Ab Wheel	4 sets	16, 14, 12, 10 reps	90s
3A. Suspended Inverted Row	4 sets	16, 14, 12, 10 reps	90s
3B. Reverse Grip Machine T-Bar Row	4 sets	16, 14, 12, 10 reps	90s
4A. Reverse-Grip Barbell Biceps Curl	4 sets	14, 12, 10, 8 reps	90s
4B. Preacher Hammer Dumbbell Curl	4 sets	14, 12, 10, 8 reps	90s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1A. Close-Grip Front Lat Pulldown	4 sets	16, 14, 12, 10 reps	90s
1B. Dante Row	4 sets	16, 14, 12, 10 reps	90s
2A. Weighted Pullup	4 sets	16, 14, 12, 10 reps	90s
2B. Kneeling Ab Wheel	4 sets	16, 14, 12, 10 reps	90s
3A. Suspended Inverted Row	4 sets	16, 14, 12, 10 reps	90s
3B. Reverse Grip Machine T-Bar Row	4 sets	16, 14, 12, 10 reps	90s
4A. Reverse-Grip Barbell Biceps Curl	4 sets	14, 12, 10, 8 reps	90s
4B. Preacher Hammer Dumbbell Curl	4 sets	14, 12, 10, 8 reps	90s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
1A. Close-Grip Front Lat Pulldown	4 sets	16, 14, 12, 10 reps	90s
1B. Dante Row	4 sets	16, 14, 12, 10 reps	90s
2A. Weighted Pullup	4 sets	16, 14, 12, 10 reps	90s
2B. Kneeling Ab Wheel	4 sets	16, 14, 12, 10 reps	90s
3A. Suspended Inverted Row	4 sets	16, 14, 12, 10 reps	90s
3B. Reverse Grip Machine T-Bar Row	4 sets	16, 14, 12, 10 reps	90s
4A. Reverse-Grip Barbell Biceps Curl	4 sets	14, 12, 10, 8 reps	90s
4B. Preacher Hammer Dumbbell Curl	4 sets	14, 12, 10, 8 reps	90s

Week 3

Load: Increase by decreasing rest time to 60''

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

Rest between workouts (of the same muscle group): 48 to 72 hours

Increase load on 2, 3 and 4 Set

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1A. Close-Grip Front Lat Pulldown	4 sets	16, 14, 12, 10 reps	60s
1B. Dante Row	4 sets	16, 14, 12, 10 reps	60s
2A. Weighted Pullup	4 sets	16, 14, 12, 10 reps	60s
2B. Kneeling Ab Wheel	4 sets	16, 14, 12, 10 reps	60s
3A. Suspended Inverted Row	4 sets	16, 14, 12, 10 reps	60s
3B. Reverse Grip Machine T-Bar Row	4 sets	16, 14, 12, 10 reps	60s
4A. Reverse-Grip Barbell Biceps Curl	4 sets	14, 12, 10, 8 reps	60s
4B. Preacher Hammer Dumbbell Curl	4 sets	14, 12, 10, 8 reps	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1A. Close-Grip Front Lat Pulldown	4 sets	16, 14, 12, 10 reps	60s
1B. Dante Row	4 sets	16, 14, 12, 10 reps	60s
2A. Weighted Pullup	4 sets	16, 14, 12, 10 reps	60s
2B. Kneeling Ab Wheel	4 sets	16, 14, 12, 10 reps	60s
3A. Suspended Inverted Row	4 sets	16, 14, 12, 10 reps	60s
3B. Reverse Grip Machine T-Bar Row	4 sets	16, 14, 12, 10 reps	60s
4A. Reverse-Grip Barbell Biceps Curl	4 sets	14, 12, 10, 8 reps	60s
4B. Preacher Hammer Dumbbell Curl	4 sets	14, 12, 10, 8 reps	60s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
1A. Close-Grip Front Lat Pulldown	4 sets	16, 14, 12, 10 reps	60s
1B. Dante Row	4 sets	16, 14, 12, 10 reps	60s
2A. Weighted Pullup	4 sets	16, 14, 12, 10 reps	60s
2B. Kneeling Ab Wheel	4 sets	16, 14, 12, 10 reps	60s
3A. Suspended Inverted Row	4 sets	16, 14, 12, 10 reps	60s
3B. Reverse Grip Machine T-Bar Row	4 sets	16, 14, 12, 10 reps	60s
4A. Reverse-Grip Barbell Biceps Curl	4 sets	14, 12, 10, 8 reps	60s
4B. Preacher Hammer Dumbbell Curl	4 sets	14, 12, 10, 8 reps	60s

Week 4

Load: Increase by 10 to 20% in all exercises except Biceps exercises where you should increase by 5 to 15%

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

Rest between workouts (of the same muscle group): 48 to 72 hours

Increase load on 2, 3 and 4 Set

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1A. Close-Grip Front Lat Pulldown	4 sets	16, 14, 12, 10 reps	60s
1B. Dante Row	4 sets	16, 14, 12, 10 reps	60s
2A. Weighted Pullup	4 sets	16, 14, 12, 10 reps	60s
2B. Kneeling Ab Wheel	4 sets	16, 14, 12, 10 reps	60s
3A. Suspended Inverted Row	4 sets	16, 14, 12, 10 reps	60s
3B. Reverse Grip Machine T-Bar Row	4 sets	16, 14, 12, 10 reps	60s
4A. Reverse-Grip Barbell Biceps Curl	4 sets	14, 12, 10, 8 reps	60s
4B. Preacher Hammer Dumbbell Curl	4 sets	14, 12, 10, 8 reps	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1A. Close-Grip Front Lat Pulldown	4 sets	16, 14, 12, 10 reps	60s
1B. Dante Row	4 sets	16, 14, 12, 10 reps	60s
2A. Weighted Pullup	4 sets	16, 14, 12, 10 reps	60s
2B. Kneeling Ab Wheel	4 sets	16, 14, 12, 10 reps	60s
3A. Suspended Inverted Row	4 sets	16, 14, 12, 10 reps	60s
3B. Reverse Grip Machine T-Bar Row	4 sets	16, 14, 12, 10 reps	60s
4A. Reverse-Grip Barbell Biceps Curl	4 sets	14, 12, 10, 8 reps	60s
4B. Preacher Hammer Dumbbell Curl	4 sets	14, 12, 10, 8 reps	60s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
1A. Close-Grip Front Lat Pulldown	4 sets	16, 14, 12, 10 reps	60s
1B. Dante Row	4 sets	16, 14, 12, 10 reps	60s
2A. Weighted Pullup	4 sets	16, 14, 12, 10 reps	60s
2B. Kneeling Ab Wheel	4 sets	16, 14, 12, 10 reps	60s
3A. Suspended Inverted Row	4 sets	16, 14, 12, 10 reps	60s
3B. Reverse Grip Machine T-Bar Row	4 sets	16, 14, 12, 10 reps	60s
4A. Reverse-Grip Barbell Biceps Curl	4 sets	14, 12, 10, 8 reps	60s
4B. Preacher Hammer Dumbbell Curl	4 sets	14, 12, 10, 8 reps	60s

Week 5

Load: Deload week - Do the same load and rest as Week 1

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

Rest between workouts (of the same muscle group): 48 to 72 hours

Increase load on 2, 3 and 4 Set

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1A. Close-Grip Front Lat Pulldown	4 sets	16, 14, 12, 10 reps	90s
1B. Dante Row	4 sets	16, 14, 12, 10 reps	90s
2A. Weighted Pullup	4 sets	16, 14, 12, 10 reps	90s
2B. Kneeling Ab Wheel	4 sets	16, 14, 12, 10 reps	90s
3A. Suspended Inverted Row	4 sets	16, 14, 12, 10 reps	90s
3B. Reverse Grip Machine T-Bar Row	4 sets	16, 14, 12, 10 reps	90s
4A. Reverse-Grip Barbell Biceps Curl	4 sets	14, 12, 10, 8 reps	90s
4B. Preacher Hammer Dumbbell Curl	4 sets	14, 12, 10, 8 reps	90s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1A. Close-Grip Front Lat Pulldown	4 sets	16, 14, 12, 10 reps	90s
1B. Dante Row	4 sets	16, 14, 12, 10 reps	90s
2A. Weighted Pullup	4 sets	16, 14, 12, 10 reps	90s
2B. Kneeling Ab Wheel	4 sets	16, 14, 12, 10 reps	90s
3A. Suspended Inverted Row	4 sets	16, 14, 12, 10 reps	90s
3B. Reverse Grip Machine T-Bar Row	4 sets	16, 14, 12, 10 reps	90s
4A. Reverse-Grip Barbell Biceps Curl	4 sets	14, 12, 10, 8 reps	90s
4B. Preacher Hammer Dumbbell Curl	4 sets	14, 12, 10, 8 reps	90s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
1A. Close-Grip Front Lat Pulldown	4 sets	16, 14, 12, 10 reps	90s
1B. Dante Row	4 sets	16, 14, 12, 10 reps	90s
2A. Weighted Pullup	4 sets	16, 14, 12, 10 reps	90s
2B. Kneeling Ab Wheel	4 sets	16, 14, 12, 10 reps	90s
3A. Suspended Inverted Row	4 sets	16, 14, 12, 10 reps	90s
3B. Reverse Grip Machine T-Bar Row	4 sets	16, 14, 12, 10 reps	90s
4A. Reverse-Grip Barbell Biceps Curl	4 sets	14, 12, 10, 8 reps	90s
4B. Preacher Hammer Dumbbell Curl	4 sets	14, 12, 10, 8 reps	90s

Date Created: 3/1/19, 2:41 PM

Last Updated: 5/20/20, 2:23 AM