Free personalized workout plan

Back and Biceps Sarcoplasmatic Hypertrophy

By Pedro Bernardes

Experience

Beginner (1-2 years)

Days per week

3 days

Time

67 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

Barbell, Cable, Machine, Other, Smith Machine

Average Exertion

50%

Average Cardio Intensity

20%

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

67 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

Barbell, Cable, Machine, Other, Smith Machine

Avg Exertion

50%

Workout Type

Muscle Focus

Avg Cardio Intensity

20%

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 and 3 Set


ExerciseSetsRepsRestNotes
1. Lat Pulldown3 sets16, 14, 12 reps90s
2. Machine Row3 sets16, 14, 12 reps90s
3. Straight-Arm Pulldown3 sets16, 14, 12 reps90s
4. Lying T-Bar Row3 sets16, 14, 12 reps90s
5. Smith Machine Bicep Curl3 sets14, 12, 10 reps90s
6. Barbell Hammer Curl3 sets14, 12, 10 reps90s

ExerciseSetsRepsRestNotes
1. Lat Pulldown3 sets16, 14, 12 reps90s
2. Machine Row3 sets16, 14, 12 reps90s
3. Straight-Arm Pulldown3 sets16, 14, 12 reps90s
4. Lying T-Bar Row3 sets16, 14, 12 reps90s
5. Smith Machine Bicep Curl3 sets14, 12, 10 reps90s
6. Barbell Hammer Curl3 sets14, 12, 10 reps90s

ExerciseSetsRepsRestNotes
1. Lat Pulldown3 sets16, 14, 12 reps90s
2. Machine Row3 sets16, 14, 12 reps90s
3. Straight-Arm Pulldown3 sets16, 14, 12 reps90s
4. Lying T-Bar Row3 sets16, 14, 12 reps90s
5. Smith Machine Bicep Curl3 sets14, 12, 10 reps90s
6. Barbell Hammer Curl3 sets14, 12, 10 reps90s

Week 2

Load: Increase by 10 to 20% in all exercises except bicep 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 and 3 Set


ExerciseSetsRepsRestNotes
1. Lat Pulldown3 sets16, 14, 12 reps90s
2. Machine Row3 sets16, 14, 12 reps90s
3. Straight-Arm Pulldown3 sets16, 14, 12 reps90s
4. Lying T-Bar Row3 sets16, 14, 12 reps90s
5. Smith Machine Bicep Curl3 sets14, 12, 10 reps90s
6. Barbell Hammer Curl3 sets14, 12, 10 reps90s

ExerciseSetsRepsRestNotes
1. Lat Pulldown3 sets16, 14, 12 reps90s
2. Machine Row3 sets16, 14, 12 reps90s
3. Straight-Arm Pulldown3 sets16, 14, 12 reps90s
4. Lying T-Bar Row3 sets16, 14, 12 reps90s
5. Smith Machine Bicep Curl3 sets14, 12, 10 reps90s
6. Barbell Hammer Curl3 sets14, 12, 10 reps90s

ExerciseSetsRepsRestNotes
1. Lat Pulldown3 sets16, 14, 12 reps90s
2. Machine Row3 sets16, 14, 12 reps90s
3. Straight-Arm Pulldown3 sets16, 14, 12 reps90s
4. Lying T-Bar Row3 sets16, 14, 12 reps90s
5. Smith Machine Bicep Curl3 sets14, 12, 10 reps90s
6. Barbell Hammer Curl3 sets14, 12, 10 reps90s

Week 3

Load: Increase by 10 to 20% in all exercises except bicep 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 and 3 Set


ExerciseSetsRepsRestNotes
1. Lat Pulldown3 sets16, 14, 12 reps90s
2. Machine Row3 sets16, 14, 12 reps90s
3. Straight-Arm Pulldown3 sets16, 14, 12 reps90s
4. Lying T-Bar Row3 sets16, 14, 12 reps90s
5. Smith Machine Bicep Curl3 sets14, 12, 10 reps90s
6. Barbell Hammer Curl3 sets14, 12, 10 reps90s

ExerciseSetsRepsRestNotes
1. Lat Pulldown3 sets16, 14, 12 reps90s
2. Machine Row3 sets16, 14, 12 reps90s
3. Straight-Arm Pulldown3 sets16, 14, 12 reps90s
4. Lying T-Bar Row3 sets16, 14, 12 reps90s
5. Smith Machine Bicep Curl3 sets14, 12, 10 reps90s
6. Barbell Hammer Curl3 sets14, 12, 10 reps90s

ExerciseSetsRepsRestNotes
1. Lat Pulldown3 sets16, 14, 12 reps90s
2. Machine Row3 sets16, 14, 12 reps90s
3. Straight-Arm Pulldown3 sets16, 14, 12 reps90s
4. Lying T-Bar Row3 sets16, 14, 12 reps90s
5. Smith Machine Bicep Curl3 sets14, 12, 10 reps90s
6. Barbell Hammer Curl3 sets14, 12, 10 reps90s

Week 4

Load: Increase by 10 to 20% in all exercises except bicep 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 and 3 Set


ExerciseSetsRepsRestNotes
1. Lat Pulldown3 sets16, 14, 12 reps90s
2. Machine Row3 sets16, 14, 12 reps90s
3. Straight-Arm Pulldown3 sets16, 14, 12 reps90s
4. Lying T-Bar Row3 sets16, 14, 12 reps90s
5. Smith Machine Bicep Curl3 sets14, 12, 10 reps90s
6. Barbell Hammer Curl3 sets14, 12, 10 reps90s

ExerciseSetsRepsRestNotes
1. Lat Pulldown3 sets16, 14, 12 reps90s
2. Machine Row3 sets16, 14, 12 reps90s
3. Straight-Arm Pulldown3 sets16, 14, 12 reps90s
4. Lying T-Bar Row3 sets16, 14, 12 reps90s
5. Smith Machine Bicep Curl3 sets14, 12, 10 reps90s
6. Barbell Hammer Curl3 sets14, 12, 10 reps90s

ExerciseSetsRepsRestNotes
1. Lat Pulldown3 sets16, 14, 12 reps90s
2. Machine Row3 sets16, 14, 12 reps90s
3. Straight-Arm Pulldown3 sets16, 14, 12 reps90s
4. Lying T-Bar Row3 sets16, 14, 12 reps90s
5. Smith Machine Bicep Curl3 sets14, 12, 10 reps90s
6. Barbell Hammer Curl3 sets14, 12, 10 reps90s
Date Created: 3/1/19, 12:14 PM

Last Updated: 2/13/20, 7:19 PM

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