Pre-exhaustion Biceps for Back 2

Google Sheet Workout Export

By Pedro Bernardes

Experience Advanced (3+ years)
Time 54 minutes/day | 3 days/week | 5 weeks
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

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. 

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Description

Week 1 Overview

Day 2:

Rest

Day 4:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest
1.Standing Dumbbell Reverse Curl
4 sets12 reps90s
2.Preacher Hammer Dumbbell Curl

See Exercise Notes

4 sets12 reps90s

Circuit #3 - 4 rounds

Rest 90s between rounds

3A.Neutral Close Grip Lat Pull Down
4 rounds12 reps0s
3B.Weighted Pullup
4 rounds12 reps90s

Circuit #4 - 4 rounds

Rest 90s between rounds

4A.Bent Over Barbell Row
4 rounds12 reps0s
4B.Straight-Arm Lat Pulldown
4 rounds12 reps90s

Circuit #5 - 4 rounds

Rest 90s between rounds

5A.Cable Row Standing
4 rounds12 reps0s
5B.Reverse Grip Machine T-Bar Row
4 rounds12 reps90s

ExerciseSetsRepsRest
1.Standing Dumbbell Reverse Curl
4 sets12 reps90s
2.Preacher Hammer Dumbbell Curl

See Exercise Notes

4 sets12 reps90s

Circuit #3 - 4 rounds

Rest 90s between rounds

3A.Neutral Close Grip Lat Pull Down
4 rounds12 reps0s
3B.Weighted Pullup
4 rounds12 reps90s

Circuit #4 - 4 rounds

Rest 90s between rounds

4A.Bent Over Barbell Row
4 rounds12 reps0s
4B.Straight-Arm Lat Pulldown
4 rounds12 reps90s

Circuit #5 - 4 rounds

Rest 90s between rounds

5A.Cable Row Standing
4 rounds12 reps0s
5B.Reverse Grip Machine T-Bar Row
4 rounds12 reps90s

ExerciseSetsRepsRest
1.Standing Dumbbell Reverse Curl
4 sets12 reps90s
2.Preacher Hammer Dumbbell Curl

See Exercise Notes

4 sets12 reps90s

Circuit #3 - 4 rounds

Rest 90s between rounds

3A.Neutral Close Grip Lat Pull Down
4 rounds12 reps0s
3B.Weighted Pullup
4 rounds12 reps90s

Circuit #4 - 4 rounds

Rest 90s between rounds

4A.Bent Over Barbell Row
4 rounds12 reps0s
4B.Straight-Arm Lat Pulldown
4 rounds12 reps90s

Circuit #5 - 4 rounds

Rest 90s between rounds

5A.Cable Row Standing
4 rounds12 reps0s
5B.Reverse Grip Machine T-Bar Row
4 rounds12 reps90s

Date Created: 3/5/2019, UTC


Last Updated: 5/20/2020, UTC





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