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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.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Biceps Curl![]() | 3 sets | 10, 8, 6 reps | 90s | |
2. 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). |
3. Lat Pulldown | 3 sets | 12, 10, 8 reps | 90s | |
4. Machine Row | 3 sets | 12, 10, 8 reps | 90s | |
5. Close-Grip Front Lat Pulldown![]() | 3 sets | 12, 10, 8 reps | 90s | |
6. Incline Bench Cable Row![]() | 3 sets | 12, 10, 8 reps | 90s | |
7. Lying T-Bar Row | 3 sets | 12, 10, 8 reps | 90s |
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