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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%

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 Pulldown4 sets16, 14, 12, 10 reps90s
1B. Dante Row4 sets16, 14, 12, 10 reps90s
2A. Weighted Pullup4 sets16, 14, 12, 10 reps90s
2B. Kneeling Ab Wheel4 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 Pulldown4 sets16, 14, 12, 10 reps90s
1B. Dante Row4 sets16, 14, 12, 10 reps90s
2A. Weighted Pullup4 sets16, 14, 12, 10 reps90s
2B. Kneeling Ab Wheel4 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 Pulldown4 sets16, 14, 12, 10 reps90s
1B. Dante Row4 sets16, 14, 12, 10 reps90s
2A. Weighted Pullup4 sets16, 14, 12, 10 reps90s
2B. Kneeling Ab Wheel4 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 Pulldown4 sets16, 14, 12, 10 reps90s
1B. Dante Row4 sets16, 14, 12, 10 reps90s
2A. Weighted Pullup4 sets16, 14, 12, 10 reps90s
2B. Kneeling Ab Wheel4 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 Pulldown4 sets16, 14, 12, 10 reps90s
1B. Dante Row4 sets16, 14, 12, 10 reps90s
2A. Weighted Pullup4 sets16, 14, 12, 10 reps90s
2B. Kneeling Ab Wheel4 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 Pulldown4 sets16, 14, 12, 10 reps90s
1B. Dante Row4 sets16, 14, 12, 10 reps90s
2A. Weighted Pullup4 sets16, 14, 12, 10 reps90s
2B. Kneeling Ab Wheel4 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 Pulldown4 sets16, 14, 12, 10 reps60s
1B. Dante Row4 sets16, 14, 12, 10 reps60s
2A. Weighted Pullup4 sets16, 14, 12, 10 reps60s
2B. Kneeling Ab Wheel4 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 Pulldown4 sets16, 14, 12, 10 reps60s
1B. Dante Row4 sets16, 14, 12, 10 reps60s
2A. Weighted Pullup4 sets16, 14, 12, 10 reps60s
2B. Kneeling Ab Wheel4 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 Pulldown4 sets16, 14, 12, 10 reps60s
1B. Dante Row4 sets16, 14, 12, 10 reps60s
2A. Weighted Pullup4 sets16, 14, 12, 10 reps60s
2B. Kneeling Ab Wheel4 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 Pulldown4 sets16, 14, 12, 10 reps60s
1B. Dante Row4 sets16, 14, 12, 10 reps60s
2A. Weighted Pullup4 sets16, 14, 12, 10 reps60s
2B. Kneeling Ab Wheel4 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 Pulldown4 sets16, 14, 12, 10 reps60s
1B. Dante Row4 sets16, 14, 12, 10 reps60s
2A. Weighted Pullup4 sets16, 14, 12, 10 reps60s
2B. Kneeling Ab Wheel4 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 Pulldown4 sets16, 14, 12, 10 reps60s
1B. Dante Row4 sets16, 14, 12, 10 reps60s
2A. Weighted Pullup4 sets16, 14, 12, 10 reps60s
2B. Kneeling Ab Wheel4 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 Pulldown4 sets16, 14, 12, 10 reps90s
1B. Dante Row4 sets16, 14, 12, 10 reps90s
2A. Weighted Pullup4 sets16, 14, 12, 10 reps90s
2B. Kneeling Ab Wheel4 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 Pulldown4 sets16, 14, 12, 10 reps90s
1B. Dante Row4 sets16, 14, 12, 10 reps90s
2A. Weighted Pullup4 sets16, 14, 12, 10 reps90s
2B. Kneeling Ab Wheel4 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 Pulldown4 sets16, 14, 12, 10 reps90s
1B. Dante Row4 sets16, 14, 12, 10 reps90s
2A. Weighted Pullup4 sets16, 14, 12, 10 reps90s
2B. Kneeling Ab Wheel4 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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