Pre-exhaustion Biceps for Back 2

By Pedro Bernardes

	Advanced (3+ years)
	54 minutes/day \| 3 days/week \| 5 weeks
	Gain Strength, Tone Body
	2 x Dumbbell, Preacher Curl Bench, Lat Pulldown Cable Machine, Triangle Lat/Low Row Attachment, Weight Plate, Barbell, Hi-Lo Pulley Cable Machine, Lat Pulldown Bar, T-Bar Row Machine Show More

Average Exertion

Average Cardio Intensity

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.

Compound Sets is a type of workout where you do 2 or more exercises for the same muscle in the same set. It promotes local endurance and fatigue, taking you to the next level of workouts in building muscle.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Rest

Day 3:

Day 3

Day 4:

Rest

Day 5:

Day 5

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Standing Dumbbell Reverse Curl	4 sets	12 reps	90s
2.Preacher Hammer Dumbbell Curl See Exercise Notes	4 sets	12 reps	90s
Circuit #3 - 4 rounds Rest 90s between rounds
3A.Neutral Close Grip Lat Pull Down	4 rounds	12 reps	0s
3B.Weighted Pullup	4 rounds	12 reps	90s
Circuit #4 - 4 rounds Rest 90s between rounds
4A.Bent Over Barbell Row	4 rounds	12 reps	0s
4B.Straight-Arm Lat Pulldown	4 rounds	12 reps	90s
Circuit #5 - 4 rounds Rest 90s between rounds
5A.Cable Row Standing	4 rounds	12 reps	0s
5B.Reverse Grip Machine T-Bar Row	4 rounds	12 reps	90s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1.Standing Dumbbell Reverse Curl	4 sets	12 reps	90s
2.Preacher Hammer Dumbbell Curl See Exercise Notes	4 sets	12 reps	90s
Circuit #3 - 4 rounds Rest 90s between rounds
3A.Neutral Close Grip Lat Pull Down	4 rounds	12 reps	0s
3B.Weighted Pullup	4 rounds	12 reps	90s
Circuit #4 - 4 rounds Rest 90s between rounds
4A.Bent Over Barbell Row	4 rounds	12 reps	0s
4B.Straight-Arm Lat Pulldown	4 rounds	12 reps	90s
Circuit #5 - 4 rounds Rest 90s between rounds
5A.Cable Row Standing	4 rounds	12 reps	0s
5B.Reverse Grip Machine T-Bar Row	4 rounds	12 reps	90s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
1.Standing Dumbbell Reverse Curl	4 sets	12 reps	90s
2.Preacher Hammer Dumbbell Curl See Exercise Notes	4 sets	12 reps	90s
Circuit #3 - 4 rounds Rest 90s between rounds
3A.Neutral Close Grip Lat Pull Down	4 rounds	12 reps	0s
3B.Weighted Pullup	4 rounds	12 reps	90s
Circuit #4 - 4 rounds Rest 90s between rounds
4A.Bent Over Barbell Row	4 rounds	12 reps	0s
4B.Straight-Arm Lat Pulldown	4 rounds	12 reps	90s
Circuit #5 - 4 rounds Rest 90s between rounds
5A.Cable Row Standing	4 rounds	12 reps	0s
5B.Reverse Grip Machine T-Bar Row	4 rounds	12 reps	90s

Date Created: 3/5/2019, UTC

Last Updated: 5/20/2020, UTC

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Pre-exhaustion Biceps for Back 2

Week 1 Overview

Day 1

Day 3

Day 5

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