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Bicep and Back Blaster

By Pedro Bernardes

Experience
Advanced (3+ years)
Time
83 minutes/day
Good for
Gain Strength, Tone Body
Equipment
Barbell, Cable, Dumbbell, Pull up bar, Suspension (TRX)
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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 Drop Sets will take your muscles do complete exhaustion.

To gain strength is to develop the ability to support and move higher loads than before by recruiting more muscle fibers and to use them more effectively for a short period of time.

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. 

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Standing High Pulley Cable Curl
4 sets, 12, 10, 8, 6 reps, (rest 90s)
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Hammer Curl Across The Body AKA Pinwheel Curls demonstrationPlay Hammer Curl Across The Body AKA Pinwheel Curls demonstration
4 sets, 12 reps, (rest 90s)
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).
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Circuit
Close Grip Pull Up demonstrationPlay Close Grip Pull Up demonstration
4 sets, 12, 10, 8, 6 reps, (rest 90s)
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Reverse Grip Bent Over Dumbbell Row demonstrationPlay Reverse Grip Bent Over Dumbbell Row demonstration
4 sets, 12, 10, 8, 6 reps, (rest 90s)
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Circuit
Suspension Pull Up demonstrationPlay Suspension Pull Up demonstration
4 sets, 12, 10, 8, 6 reps, (rest 90s)
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Dumbbell Rollouts demonstrationPlay Dumbbell Rollouts demonstration
4 sets, 12, 10, 8, 6 reps, (rest 90s)
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Circuit
Pendlay Row demonstrationPlay Pendlay Row demonstration
4 sets, 12, 10, 8, 6 reps, (rest 90s)
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Wide-Grip Seated Cable Row demonstrationPlay Wide-Grip Seated Cable Row demonstration
4 sets, 12, 10, 8, 6 reps, (rest 90s)
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Date Created: 3/5/2019, UTC


Last Updated: 4/18/2021, UTC

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