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Back and Biceps Sarcoplasmatic Hypertrophy

By Pedro Bernardes

Experience
Intermediate (2-3 years)
Time
48 minutes/day | 3 days/week | 4 weeks
Good for
Bodybuilding, Build Muscle
Equipment
Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Machine, Hi-Lo Pulley Cable Machine, T-Bar Row Machine, Smith Machine, Hammer Bar
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
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.

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

Week 1

Day 1: Pull

Day 2: Rest

Day 3: Pull

Day 4: Rest

Day 5: Pull

Day 6: Rest

Day 7: Rest



Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 16 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Machine Row demonstrationPlay Machine Row demonstration
3 sets, 16 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Straight-Arm Lat Pulldown demonstrationPlay Straight-Arm Lat Pulldown demonstration
3 sets, 16 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Lying T-Bar Row demonstrationPlay Lying T-Bar Row demonstration
3 sets, 16 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Smith Machine Bicep Curl demonstrationPlay Smith Machine Bicep Curl demonstration
3 sets, 14 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Hammer Curl demonstrationPlay Barbell Hammer Curl demonstration
3 sets, 14 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises

Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 16 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Machine Row demonstrationPlay Machine Row demonstration
3 sets, 16 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Straight-Arm Lat Pulldown demonstrationPlay Straight-Arm Lat Pulldown demonstration
3 sets, 16 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Lying T-Bar Row demonstrationPlay Lying T-Bar Row demonstration
3 sets, 16 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Smith Machine Bicep Curl demonstrationPlay Smith Machine Bicep Curl demonstration
3 sets, 14 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Hammer Curl demonstrationPlay Barbell Hammer Curl demonstration
3 sets, 14 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises

Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 16 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Machine Row demonstrationPlay Machine Row demonstration
3 sets, 16 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Straight-Arm Lat Pulldown demonstrationPlay Straight-Arm Lat Pulldown demonstration
3 sets, 16 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Lying T-Bar Row demonstrationPlay Lying T-Bar Row demonstration
3 sets, 16 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Smith Machine Bicep Curl demonstrationPlay Smith Machine Bicep Curl demonstration
3 sets, 14 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Hammer Curl demonstrationPlay Barbell Hammer Curl demonstration
3 sets, 14 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 3/1/2019, UTC


Last Updated: 2/13/2020, UTC

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