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%

Workout Overview

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

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

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

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

Date Created: 3/1/19, 12:14 PM

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

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