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 and 3 Set.
|Barbell Biceps Curl||3 sets||10, 8, 6 reps||90s|
|Seated Hammer Curl||3 sets||10 reps||90s|
Drop Set - start set with load for 10 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore).
|Lat Pulldown||3 sets||12, 10, 8 reps||90s|
|Machine Row||3 sets||12, 10, 8 reps||90s|
|Close-Grip Front Lat Pulldown||3 sets||12, 10, 8 reps||90s|
|Incline Bench Cable Row||3 sets||12, 10, 8 reps||90s|
|Lying T-Bar Row||3 sets||12, 10, 8 reps||90s|