Back and Biceps Sarcoplasmatic Hypertrophy 2

Google Sheet Workout Export

By Pedro Bernardes

Experience Advanced (3+ years)
Time 47 minutes/day | 3 days/week | 5 weeks
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

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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Description

Week 1 Overview

Day 2:

Rest

Day 4:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 90s between rounds

1A.Close-Grip Front Lat Pulldown
4 rounds16 reps0s
1B.Dante Row
4 rounds16 reps90s

Circuit #2 - 4 rounds

Rest 90s between rounds

2A.Weighted Pullup
4 rounds16 reps0s
2B.Kneeling Ab Wheel
4 rounds16 reps90s

Circuit #3 - 4 rounds

Rest 90s between rounds

3A.Suspended Inverted Row
4 rounds16 reps0s
3B.Reverse Grip Machine T-Bar Row
4 rounds16 reps90s

Circuit #4 - 4 rounds

Rest 90s between rounds

4A.Reverse-Grip Barbell Curl
4 rounds14 reps0s
4B.Preacher Hammer Dumbbell Curl
4 rounds14 reps90s

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 90s between rounds

1A.Close-Grip Front Lat Pulldown
4 rounds16 reps0s
1B.Dante Row
4 rounds16 reps90s

Circuit #2 - 4 rounds

Rest 90s between rounds

2A.Weighted Pullup
4 rounds16 reps0s
2B.Kneeling Ab Wheel
4 rounds16 reps90s

Circuit #3 - 4 rounds

Rest 90s between rounds

3A.Suspended Inverted Row
4 rounds16 reps0s
3B.Reverse Grip Machine T-Bar Row
4 rounds16 reps90s

Circuit #4 - 4 rounds

Rest 90s between rounds

4A.Reverse-Grip Barbell Curl
4 rounds14 reps0s
4B.Preacher Hammer Dumbbell Curl
4 rounds14 reps90s

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 90s between rounds

1A.Close-Grip Front Lat Pulldown
4 rounds16 reps0s
1B.Dante Row
4 rounds16 reps90s

Circuit #2 - 4 rounds

Rest 90s between rounds

2A.Weighted Pullup
4 rounds16 reps0s
2B.Kneeling Ab Wheel
4 rounds16 reps90s

Circuit #3 - 4 rounds

Rest 90s between rounds

3A.Suspended Inverted Row
4 rounds16 reps0s
3B.Reverse Grip Machine T-Bar Row
4 rounds16 reps90s

Circuit #4 - 4 rounds

Rest 90s between rounds

4A.Reverse-Grip Barbell Curl
4 rounds14 reps0s
4B.Preacher Hammer Dumbbell Curl
4 rounds14 reps90s

Date Created: 3/1/2019, UTC


Last Updated: 5/20/2020, UTC





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