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Pre-exhaustion Biceps for Back 1

By Pedro Bernardes

Experience
Beginner (1-2 years)
Time
77 minutes/day
Good for
Gain Strength, Tone Body
Equipment
2 x Dumbbell, Barbell, Crossover Cable Machine, Flat Bench, Lat Pulldown Bar, Lat Pulldown Cable Machine, Other, Row Machine
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
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 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.  

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Day 1

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Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
1. Barbell Biceps Curl
3 sets, 10, 8, 6 reps, (rest 90s)
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Seated Alternate Hammer Curl demonstrationPlay Seated Alternate Hammer Curl demonstration
2. Seated Alternate Hammer Curl
3 sets, 10 reps, (rest 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).
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3. Lat Pulldown
3 sets, 12, 10, 8 reps, (rest 90s)
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Machine Row demonstrationPlay Machine Row demonstration
4. Machine Row
3 sets, 12, 10, 8 reps, (rest 90s)
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Close-Grip Front Lat Pulldown demonstrationPlay Close-Grip Front Lat Pulldown demonstration
5. Close-Grip Front Lat Pulldown
3 sets, 12, 10, 8 reps, (rest 90s)
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Incline Bench Cable Row demonstrationPlay Incline Bench Cable Row demonstration
6. Incline Bench Cable Row
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Lying T-Bar Row demonstrationPlay Lying T-Bar Row demonstration
7. Lying T-Bar Row
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises

Date Created: 3/4/2019, EST


Last Updated: 2/13/2020, EST

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