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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

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Equipment

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

Average Exertion

60%

Average Cardio Intensity

30%

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

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

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

Avg Exertion

60%

Workout Type

Muscle Focus

Avg Cardio Intensity

30%

Workout Overview

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


ExerciseSetsRepsRestNotes
1A. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
4 sets16, 14, 12, 10 reps90s
1B. Dante Row
Dante Row
4 sets16, 14, 12, 10 reps90s
2A. Weighted Pullup
Weighted Pullup
4 sets16, 14, 12, 10 reps90s
2B. Kneeling Ab Wheel
Kneeling Ab Wheel
4 sets16, 14, 12, 10 reps90s
3A. Suspended Inverted Row4 sets16, 14, 12, 10 reps90s
3B. Reverse Grip Machine T-Bar Row4 sets16, 14, 12, 10 reps90s
4A. Reverse-Grip Barbell Biceps Curl4 sets14, 12, 10, 8 reps90s
4B. Preacher Hammer Dumbbell Curl4 sets14, 12, 10, 8 reps90s

ExerciseSetsRepsRestNotes
1A. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
4 sets16, 14, 12, 10 reps90s
1B. Dante Row
Dante Row
4 sets16, 14, 12, 10 reps90s
2A. Weighted Pullup
Weighted Pullup
4 sets16, 14, 12, 10 reps90s
2B. Kneeling Ab Wheel
Kneeling Ab Wheel
4 sets16, 14, 12, 10 reps90s
3A. Suspended Inverted Row4 sets16, 14, 12, 10 reps90s
3B. Reverse Grip Machine T-Bar Row4 sets16, 14, 12, 10 reps90s
4A. Reverse-Grip Barbell Biceps Curl4 sets14, 12, 10, 8 reps90s
4B. Preacher Hammer Dumbbell Curl4 sets14, 12, 10, 8 reps90s

ExerciseSetsRepsRestNotes
1A. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
4 sets16, 14, 12, 10 reps90s
1B. Dante Row
Dante Row
4 sets16, 14, 12, 10 reps90s
2A. Weighted Pullup
Weighted Pullup
4 sets16, 14, 12, 10 reps90s
2B. Kneeling Ab Wheel
Kneeling Ab Wheel
4 sets16, 14, 12, 10 reps90s
3A. Suspended Inverted Row4 sets16, 14, 12, 10 reps90s
3B. Reverse Grip Machine T-Bar Row4 sets16, 14, 12, 10 reps90s
4A. Reverse-Grip Barbell Biceps Curl4 sets14, 12, 10, 8 reps90s
4B. Preacher Hammer Dumbbell Curl4 sets14, 12, 10, 8 reps90s

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


ExerciseSetsRepsRestNotes
1A. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
4 sets16, 14, 12, 10 reps90s
1B. Dante Row
Dante Row
4 sets16, 14, 12, 10 reps90s
2A. Weighted Pullup
Weighted Pullup
4 sets16, 14, 12, 10 reps90s
2B. Kneeling Ab Wheel
Kneeling Ab Wheel
4 sets16, 14, 12, 10 reps90s
3A. Suspended Inverted Row4 sets16, 14, 12, 10 reps90s
3B. Reverse Grip Machine T-Bar Row4 sets16, 14, 12, 10 reps90s
4A. Reverse-Grip Barbell Biceps Curl4 sets14, 12, 10, 8 reps90s
4B. Preacher Hammer Dumbbell Curl4 sets14, 12, 10, 8 reps90s

ExerciseSetsRepsRestNotes
1A. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
4 sets16, 14, 12, 10 reps90s
1B. Dante Row
Dante Row
4 sets16, 14, 12, 10 reps90s
2A. Weighted Pullup
Weighted Pullup
4 sets16, 14, 12, 10 reps90s
2B. Kneeling Ab Wheel
Kneeling Ab Wheel
4 sets16, 14, 12, 10 reps90s
3A. Suspended Inverted Row4 sets16, 14, 12, 10 reps90s
3B. Reverse Grip Machine T-Bar Row4 sets16, 14, 12, 10 reps90s
4A. Reverse-Grip Barbell Biceps Curl4 sets14, 12, 10, 8 reps90s
4B. Preacher Hammer Dumbbell Curl4 sets14, 12, 10, 8 reps90s

ExerciseSetsRepsRestNotes
1A. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
4 sets16, 14, 12, 10 reps90s
1B. Dante Row
Dante Row
4 sets16, 14, 12, 10 reps90s
2A. Weighted Pullup
Weighted Pullup
4 sets16, 14, 12, 10 reps90s
2B. Kneeling Ab Wheel
Kneeling Ab Wheel
4 sets16, 14, 12, 10 reps90s
3A. Suspended Inverted Row4 sets16, 14, 12, 10 reps90s
3B. Reverse Grip Machine T-Bar Row4 sets16, 14, 12, 10 reps90s
4A. Reverse-Grip Barbell Biceps Curl4 sets14, 12, 10, 8 reps90s
4B. Preacher Hammer Dumbbell Curl4 sets14, 12, 10, 8 reps90s

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


ExerciseSetsRepsRestNotes
1A. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
4 sets16, 14, 12, 10 reps60s
1B. Dante Row
Dante Row
4 sets16, 14, 12, 10 reps60s
2A. Weighted Pullup
Weighted Pullup
4 sets16, 14, 12, 10 reps60s
2B. Kneeling Ab Wheel
Kneeling Ab Wheel
4 sets16, 14, 12, 10 reps60s
3A. Suspended Inverted Row4 sets16, 14, 12, 10 reps60s
3B. Reverse Grip Machine T-Bar Row4 sets16, 14, 12, 10 reps60s
4A. Reverse-Grip Barbell Biceps Curl4 sets14, 12, 10, 8 reps60s
4B. Preacher Hammer Dumbbell Curl4 sets14, 12, 10, 8 reps60s

ExerciseSetsRepsRestNotes
1A. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
4 sets16, 14, 12, 10 reps60s
1B. Dante Row
Dante Row
4 sets16, 14, 12, 10 reps60s
2A. Weighted Pullup
Weighted Pullup
4 sets16, 14, 12, 10 reps60s
2B. Kneeling Ab Wheel
Kneeling Ab Wheel
4 sets16, 14, 12, 10 reps60s
3A. Suspended Inverted Row4 sets16, 14, 12, 10 reps60s
3B. Reverse Grip Machine T-Bar Row4 sets16, 14, 12, 10 reps60s
4A. Reverse-Grip Barbell Biceps Curl4 sets14, 12, 10, 8 reps60s
4B. Preacher Hammer Dumbbell Curl4 sets14, 12, 10, 8 reps60s

ExerciseSetsRepsRestNotes
1A. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
4 sets16, 14, 12, 10 reps60s
1B. Dante Row
Dante Row
4 sets16, 14, 12, 10 reps60s
2A. Weighted Pullup
Weighted Pullup
4 sets16, 14, 12, 10 reps60s
2B. Kneeling Ab Wheel
Kneeling Ab Wheel
4 sets16, 14, 12, 10 reps60s
3A. Suspended Inverted Row4 sets16, 14, 12, 10 reps60s
3B. Reverse Grip Machine T-Bar Row4 sets16, 14, 12, 10 reps60s
4A. Reverse-Grip Barbell Biceps Curl4 sets14, 12, 10, 8 reps60s
4B. Preacher Hammer Dumbbell Curl4 sets14, 12, 10, 8 reps60s

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


ExerciseSetsRepsRestNotes
1A. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
4 sets16, 14, 12, 10 reps60s
1B. Dante Row
Dante Row
4 sets16, 14, 12, 10 reps60s
2A. Weighted Pullup
Weighted Pullup
4 sets16, 14, 12, 10 reps60s
2B. Kneeling Ab Wheel
Kneeling Ab Wheel
4 sets16, 14, 12, 10 reps60s
3A. Suspended Inverted Row4 sets16, 14, 12, 10 reps60s
3B. Reverse Grip Machine T-Bar Row4 sets16, 14, 12, 10 reps60s
4A. Reverse-Grip Barbell Biceps Curl4 sets14, 12, 10, 8 reps60s
4B. Preacher Hammer Dumbbell Curl4 sets14, 12, 10, 8 reps60s

ExerciseSetsRepsRestNotes
1A. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
4 sets16, 14, 12, 10 reps60s
1B. Dante Row
Dante Row
4 sets16, 14, 12, 10 reps60s
2A. Weighted Pullup
Weighted Pullup
4 sets16, 14, 12, 10 reps60s
2B. Kneeling Ab Wheel
Kneeling Ab Wheel
4 sets16, 14, 12, 10 reps60s
3A. Suspended Inverted Row4 sets16, 14, 12, 10 reps60s
3B. Reverse Grip Machine T-Bar Row4 sets16, 14, 12, 10 reps60s
4A. Reverse-Grip Barbell Biceps Curl4 sets14, 12, 10, 8 reps60s
4B. Preacher Hammer Dumbbell Curl4 sets14, 12, 10, 8 reps60s

ExerciseSetsRepsRestNotes
1A. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
4 sets16, 14, 12, 10 reps60s
1B. Dante Row
Dante Row
4 sets16, 14, 12, 10 reps60s
2A. Weighted Pullup
Weighted Pullup
4 sets16, 14, 12, 10 reps60s
2B. Kneeling Ab Wheel
Kneeling Ab Wheel
4 sets16, 14, 12, 10 reps60s
3A. Suspended Inverted Row4 sets16, 14, 12, 10 reps60s
3B. Reverse Grip Machine T-Bar Row4 sets16, 14, 12, 10 reps60s
4A. Reverse-Grip Barbell Biceps Curl4 sets14, 12, 10, 8 reps60s
4B. Preacher Hammer Dumbbell Curl4 sets14, 12, 10, 8 reps60s

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


ExerciseSetsRepsRestNotes
1A. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
4 sets16, 14, 12, 10 reps90s
1B. Dante Row
Dante Row
4 sets16, 14, 12, 10 reps90s
2A. Weighted Pullup
Weighted Pullup
4 sets16, 14, 12, 10 reps90s
2B. Kneeling Ab Wheel
Kneeling Ab Wheel
4 sets16, 14, 12, 10 reps90s
3A. Suspended Inverted Row4 sets16, 14, 12, 10 reps90s
3B. Reverse Grip Machine T-Bar Row4 sets16, 14, 12, 10 reps90s
4A. Reverse-Grip Barbell Biceps Curl4 sets14, 12, 10, 8 reps90s
4B. Preacher Hammer Dumbbell Curl4 sets14, 12, 10, 8 reps90s

ExerciseSetsRepsRestNotes
1A. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
4 sets16, 14, 12, 10 reps90s
1B. Dante Row
Dante Row
4 sets16, 14, 12, 10 reps90s
2A. Weighted Pullup
Weighted Pullup
4 sets16, 14, 12, 10 reps90s
2B. Kneeling Ab Wheel
Kneeling Ab Wheel
4 sets16, 14, 12, 10 reps90s
3A. Suspended Inverted Row4 sets16, 14, 12, 10 reps90s
3B. Reverse Grip Machine T-Bar Row4 sets16, 14, 12, 10 reps90s
4A. Reverse-Grip Barbell Biceps Curl4 sets14, 12, 10, 8 reps90s
4B. Preacher Hammer Dumbbell Curl4 sets14, 12, 10, 8 reps90s

ExerciseSetsRepsRestNotes
1A. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
4 sets16, 14, 12, 10 reps90s
1B. Dante Row
Dante Row
4 sets16, 14, 12, 10 reps90s
2A. Weighted Pullup
Weighted Pullup
4 sets16, 14, 12, 10 reps90s
2B. Kneeling Ab Wheel
Kneeling Ab Wheel
4 sets16, 14, 12, 10 reps90s
3A. Suspended Inverted Row4 sets16, 14, 12, 10 reps90s
3B. Reverse Grip Machine T-Bar Row4 sets16, 14, 12, 10 reps90s
4A. Reverse-Grip Barbell Biceps Curl4 sets14, 12, 10, 8 reps90s
4B. Preacher Hammer Dumbbell Curl4 sets14, 12, 10, 8 reps90s

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


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

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