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Pre-exhaustion Biceps for Back 1

By Pedro Bernardes

Experience

Beginner (1-2 years)

Days per week

1 day

Time

77 minutes

Genders

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

Source

Equipment

Barbell, Cable, Dumbbell, Machine, Other

Average Exertion

Average Cardio Intensity

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

77 minutes

Genders

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, Cable, Dumbbell, Machine, Other

Avg Exertion

Workout Type

Muscle Focus

Avg Cardio Intensity

Source

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 and 3 Set.

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Barbell Biceps Curl ▶	3 sets	10, 8, 6 reps	90s
2. Seated Hammer Curl How to: SEATED BICEP DUMBBELL HAMMER CURLS by timeismuscle	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 EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	12, 10, 8 reps	90s
4. Machine Row Seated Row \| Back Training by FitnessScape	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 How To: Lying T-Bar Row by Ignore Limits	3 sets	12, 10, 8 reps	90s

Date Created: 3/4/19, 8:30 PM

Last Updated: 2/13/20, 7:21 PM

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