Free personalized workout plan
|Beginner (1-2 years)|
|77 minutes/day | 1 day/week | 1 weeks|
|Women's Gain Strength, Men's Gain Strength, Women's Tone Body, Men's Tone Body|
|Barbell, Cable, Dumbbell, Machine, Other|
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.
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.
|1. Barbell Biceps Curl||3||10|
|2. Seated Hammer Curl|
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||12|
|4. Machine Row||3||12|
|5. Close-Grip Front Lat Pulldown||3||12|
|6. Incline Bench Cable Row||3||12|
|7. Lying T-Bar Row||3||12|
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