Bicep and Back Blaster

By Pedro Bernardes

	Intermediate (2-3 years)
	57 minutes/day
	Gain Strength, Tone Body
	Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, 2 x Dumbbell, Pull up bar, Suspension (TRX), Barbell, Row Cable Machine, Lat Pulldown Bar Show More

Average Exertion

Average Cardio Intensity

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.

Description

Day 1

Exercise	Sets	Reps	Rest
1.Standing High Pulley Cable Curl	4 sets	12 reps	90s
2.Hammer Curl Across The Body AKA Pinwheel Curls See Exercise Notes	4 sets	12 reps	90s
Circuit #3 - 4 rounds Rest 90s between rounds
3A.Close Grip Pull Up	4 rounds	12 reps	0s
3B.Reverse Grip Bent Over Dumbbell Row	4 rounds	12 reps	90s
Circuit #4 - 4 rounds Rest 90s between rounds
4A.Suspension Pull Up	4 rounds	12 reps	0s
4B.Dumbbell Rollouts	4 rounds	12 reps	90s
Circuit #5 - 4 rounds Rest 90s between rounds
5A.Barbell Pendlay Row	4 rounds	12 reps	0s
5B.Wide-Grip Seated Cable Row	4 rounds	12 reps	90s

Date Created: 3/5/2019, UTC

Last Updated: 7/12/2021, UTC

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