Free personalized workout plan

Bicep and Back Blaster

By Pedro Bernardes

Experience

Advanced (3+ years)

Days per week

1 day

Time

83 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

In most Back exercises Biceps are a synergistic muscle (helps in the movement). To increase Back muscle action and strength (even if you don't increase the load) you can pre-exhaust your Biceps.Biceps

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Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Muscle Focus

Experience

Advanced (3+ years)

Time

83 minutes

Genders

Female, Male

Days per week

1 day

Goals

Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

In most Back exercises Biceps are a synergistic muscle (helps in the movement). To increase Back muscle action and strength (even if you don't increase the load) you can pre-exhaust your Biceps.Biceps

Show More

Equipment

Barbell, Bodyweight, Cable, Dumbbell, Suspension (TRX)

Avg Exertion

60%

Workout Type

Muscle Focus

Avg Cardio Intensity

30%

Week 1

 

Physiological effect: Morphological gains. Increase in muscle strength by recruiting more muscle fibers which increases your muscle tonus. 

Training characteristics: Specific workout to increase Back muscle strength with Biceps pre-exhaustion

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Increase load on 2, 3 and 4 Set


ExerciseSetsRepsRestNotes
1. Standing High Pulley Cable Curl4 sets12, 10, 8, 6 reps90s
2. Hammer Curl Across The Body AKA Pinwheel Curls4 sets12 reps90s
Drop Set - start set with load for 12 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore).
3A. Close Grip Pull Up4 sets12, 10, 8, 6 reps90s
3B. Reverse Grip Bent Over Dumbbell Row4 sets12, 10, 8, 6 reps90s
4A. Suspension Pull Up4 sets12, 10, 8, 6 reps90s
4B. Dumbbell Rollouts4 sets12, 10, 8, 6 reps90s
5A. Pendlay Row4 sets12, 10, 8, 6 reps90s
5B. Wide-Grip Seated Cable Row4 sets12, 10, 8, 6 reps90s
Date Created: 3/5/19, 10:04 PM

Last Updated: 2/13/20, 7:18 PM

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