Free personalized workout plan

Pre-exhaustion Biceps for Back 1

By Pedro Bernardes

Experience

Beginner (1-2 years)

Days per week

1 day

Time

77 minutes

Genders

Female, Male

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

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Equipment

Barbell, Cable, Dumbbell, Machine, Other

Average Exertion

50%

Average Cardio Intensity

20%

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

77 minutes

Genders

Female, Male

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

50%

Workout Type

Muscle Focus

Avg Cardio Intensity

20%

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. 


ExerciseSetsRepsRestNotes
1. Barbell Biceps Curl3 sets10, 8, 6 reps90s
2. Seated Hammer Curl3 sets10 reps90s
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 Pulldown3 sets12, 10, 8 reps90s
4. Machine Row3 sets12, 10, 8 reps90s
5. Close-Grip Front Lat Pulldown3 sets12, 10, 8 reps90s
6. Incline Bench Cable Row3 sets12, 10, 8 reps90s
7. Lying T-Bar Row3 sets12, 10, 8 reps90s
Date Created: 3/4/19, 8:30 PM

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

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