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Back and Biceps Sarcoplasmatic Hypertrophy 2

By Pedro Bernardes

Experience
Intermediate (2-3 years)
Time
72 minutes/day | 3 days/week | 5 weeks
Good for
Bodybuilding, Build Muscle
Equipment
Ab Wheel, Barbell, Dumbbell, Machine, Suspension (TRX), Weight Plate
Statistics
Average Cardio Intensity
30%
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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Workout Overview


Day 1

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Circuit
Close-Grip Front Lat Pulldown demonstrationPlay Close-Grip Front Lat Pulldown demonstration
1A. Close-Grip Front Lat Pulldown
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Dante Row demonstrationPlay Dante Row demonstration
1B. Dante Row
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Circuit
Weighted Pullup▶
2A. Weighted Pullup
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Kneeling Ab Wheel▶
2B. Kneeling Ab Wheel
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Circuit
Suspended Inverted Row demonstrationPlay Suspended Inverted Row demonstration
3A. Suspended Inverted Row
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Reverse Grip Machine T-Bar Row demonstrationPlay Reverse Grip Machine T-Bar Row demonstration
3B. Reverse Grip Machine T-Bar Row
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Circuit
Reverse-Grip Barbell Biceps Curl demonstrationPlay Reverse-Grip Barbell Biceps Curl demonstration
4A. Reverse-Grip Barbell Biceps Curl
4 sets, 14, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Preacher Hammer Dumbbell Curl demonstrationPlay Preacher Hammer Dumbbell Curl demonstration
4B. Preacher Hammer Dumbbell Curl
4 sets, 14, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises

Day 3

Scroll to top

Circuit
Close-Grip Front Lat Pulldown demonstrationPlay Close-Grip Front Lat Pulldown demonstration
1A. Close-Grip Front Lat Pulldown
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Dante Row demonstrationPlay Dante Row demonstration
1B. Dante Row
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Circuit
Weighted Pullup▶
2A. Weighted Pullup
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Kneeling Ab Wheel▶
2B. Kneeling Ab Wheel
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Circuit
Suspended Inverted Row demonstrationPlay Suspended Inverted Row demonstration
3A. Suspended Inverted Row
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Reverse Grip Machine T-Bar Row demonstrationPlay Reverse Grip Machine T-Bar Row demonstration
3B. Reverse Grip Machine T-Bar Row
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Circuit
Reverse-Grip Barbell Biceps Curl demonstrationPlay Reverse-Grip Barbell Biceps Curl demonstration
4A. Reverse-Grip Barbell Biceps Curl
4 sets, 14, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Preacher Hammer Dumbbell Curl demonstrationPlay Preacher Hammer Dumbbell Curl demonstration
4B. Preacher Hammer Dumbbell Curl
4 sets, 14, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises

Day 5

Scroll to top

Circuit
Close-Grip Front Lat Pulldown demonstrationPlay Close-Grip Front Lat Pulldown demonstration
1A. Close-Grip Front Lat Pulldown
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Dante Row demonstrationPlay Dante Row demonstration
1B. Dante Row
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Circuit
Weighted Pullup▶
2A. Weighted Pullup
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Kneeling Ab Wheel▶
2B. Kneeling Ab Wheel
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Circuit
Suspended Inverted Row demonstrationPlay Suspended Inverted Row demonstration
3A. Suspended Inverted Row
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Reverse Grip Machine T-Bar Row demonstrationPlay Reverse Grip Machine T-Bar Row demonstration
3B. Reverse Grip Machine T-Bar Row
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Circuit
Reverse-Grip Barbell Biceps Curl demonstrationPlay Reverse-Grip Barbell Biceps Curl demonstration
4A. Reverse-Grip Barbell Biceps Curl
4 sets, 14, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Preacher Hammer Dumbbell Curl demonstrationPlay Preacher Hammer Dumbbell Curl demonstration
4B. Preacher Hammer Dumbbell Curl
4 sets, 14, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises

Date Created: 3/1/2019, UTC


Last Updated: 5/20/2020, UTC

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