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Pre-exhaustion Biceps for Back 2

By Pedro Bernardes

Experience

Intermediate (2-3 years)

Days per week

3 days

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. Bicep

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Equipment

Barbell, Cable, Dumbbell, Machine, Weight Plate

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Muscle Focus

Experience

Intermediate (2-3 years)

Time

77 minutes

Genders

Female, Male

Days per week

3 days

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. Bicep

Show More

Equipment

Barbell, Cable, Dumbbell, Machine, Weight Plate

Avg Exertion

60%

Workout Type

Muscle Focus

Avg Cardio Intensity

30%

Workout Overview

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)

Rest between workouts:  24 to 48 hours 

Increase load on 2, 3 and 4 Set.


ExerciseSetsRepsRestNotes
1. Standing Dumbbell Reverse Curl4 sets12, 10, 8, 6 reps90s
2. Preacher Hammer Dumbbell Curl4 sets12 reps90s
Drop Set - start set with load for 12 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore).
3A. Neutral Close Grip Lat Pull Down4 sets12, 10, 8, 6 reps90s
3B. Weighted Pullup
4 sets12, 10, 8, 6 reps90s
4A. Bent Over Barbell Row4 sets12, 10, 8, 6 reps90s
4B. Straight-Arm Pulldown4 sets12, 10, 8, 8 reps90s
5A. Cable Row Standing
4 sets12, 10, 8, 6 reps90s
5B. Reverse Grip Machine T-Bar Row4 sets12, 10, 8, 6 reps90s

ExerciseSetsRepsRestNotes
1. Standing Dumbbell Reverse Curl4 sets12, 10, 8, 6 reps90s
2. Preacher Hammer Dumbbell Curl4 sets12 reps90s
Drop Set - start set with load for 12 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore).
3A. Neutral Close Grip Lat Pull Down4 sets12, 10, 8, 6 reps90s
3B. Weighted Pullup
4 sets12, 10, 8, 6 reps90s
4A. Bent Over Barbell Row4 sets12, 10, 8, 6 reps90s
4B. Straight-Arm Pulldown4 sets12, 10, 8, 8 reps90s
5A. Cable Row Standing
4 sets12, 10, 8, 6 reps90s
5B. Reverse Grip Machine T-Bar Row4 sets12, 10, 8, 6 reps90s

ExerciseSetsRepsRestNotes
1. Standing Dumbbell Reverse Curl4 sets12, 10, 8, 6 reps90s
2. Preacher Hammer Dumbbell Curl4 sets12 reps90s
Drop Set - start set with load for 12 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore).
3A. Neutral Close Grip Lat Pull Down4 sets12, 10, 8, 6 reps90s
3B. Weighted Pullup
4 sets12, 10, 8, 6 reps90s
4A. Bent Over Barbell Row4 sets12, 10, 8, 6 reps90s
4B. Straight-Arm Pulldown4 sets12, 10, 8, 8 reps90s
5A. Cable Row Standing
4 sets12, 10, 8, 6 reps90s
5B. Reverse Grip Machine T-Bar Row4 sets12, 10, 8, 6 reps90s

Week 2

Load: Increase by 10 to 20% in all exercises except Biceps exercises where you should increase by 5 to 15%  

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts:  24 to 48 hours 

Increase load on 2, 3 and 4 Set.


ExerciseSetsRepsRestNotes
1. Standing Dumbbell Reverse Curl4 sets12, 10, 8, 6 reps90s
2. Preacher Hammer Dumbbell Curl4 sets12 reps90s
Drop Set - start set with load for 12 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore).
3A. Neutral Close Grip Lat Pull Down4 sets12, 10, 8, 6 reps90s
3B. Weighted Pullup
4 sets12, 10, 8, 6 reps90s
4A. Bent Over Barbell Row4 sets12, 10, 8, 6 reps90s
4B. Straight-Arm Pulldown4 sets12, 10, 8, 8 reps90s
5A. Cable Row Standing
4 sets12, 10, 8, 6 reps90s
5B. Reverse Grip Machine T-Bar Row4 sets12, 10, 8, 6 reps90s

ExerciseSetsRepsRestNotes
1. Standing Dumbbell Reverse Curl4 sets12, 10, 8, 6 reps90s
2. Preacher Hammer Dumbbell Curl4 sets12 reps90s
Drop Set - start set with load for 12 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore).
3A. Neutral Close Grip Lat Pull Down4 sets12, 10, 8, 6 reps90s
3B. Weighted Pullup
4 sets12, 10, 8, 6 reps90s
4A. Bent Over Barbell Row4 sets12, 10, 8, 6 reps90s
4B. Straight-Arm Pulldown4 sets12, 10, 8, 8 reps90s
5A. Cable Row Standing
4 sets12, 10, 8, 6 reps90s
5B. Reverse Grip Machine T-Bar Row4 sets12, 10, 8, 6 reps90s

ExerciseSetsRepsRestNotes
1. Standing Dumbbell Reverse Curl4 sets12, 10, 8, 6 reps90s
2. Preacher Hammer Dumbbell Curl4 sets12 reps90s
Drop Set - start set with load for 12 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore).
3A. Neutral Close Grip Lat Pull Down4 sets12, 10, 8, 6 reps90s
3B. Weighted Pullup
4 sets12, 10, 8, 6 reps90s
4A. Bent Over Barbell Row4 sets12, 10, 8, 6 reps90s
4B. Straight-Arm Pulldown4 sets12, 10, 8, 8 reps90s
5A. Cable Row Standing
4 sets12, 10, 8, 6 reps90s
5B. Reverse Grip Machine T-Bar Row4 sets12, 10, 8, 6 reps90s

Week 3

Warning: Order of Biceps exercises changed

Load: Increase by decreasing rest time to 60''

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts:  24 to 48 hours 

Increase load on 2, 3 and 4 Set.


ExerciseSetsRepsRestNotes
1. Preacher Hammer Dumbbell Curl4 sets12, 10, 8, 6 reps60s
2. Standing Dumbbell Reverse Curl4 sets12 reps60s
Drop Set - start set with load for 12 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore).
3A. Neutral Close Grip Lat Pull Down4 sets12, 10, 8, 6 reps60s
3B. Weighted Pullup
4 sets12, 10, 8, 6 reps60s
4A. Bent Over Barbell Row4 sets12, 10, 8, 6 reps60s
4B. Straight-Arm Pulldown4 sets12, 10, 8, 8 reps60s
5A. Cable Row Standing
4 sets12, 10, 8, 6 reps60s
5B. Reverse Grip Machine T-Bar Row4 sets12, 10, 8, 6 reps60s

ExerciseSetsRepsRestNotes
1. Preacher Hammer Dumbbell Curl4 sets12, 10, 8, 6 reps60s
2. Standing Dumbbell Reverse Curl4 sets12 reps60s
Drop Set - start set with load for 12 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore).
3A. Neutral Close Grip Lat Pull Down4 sets12, 10, 8, 6 reps60s
3B. Weighted Pullup
4 sets12, 10, 8, 6 reps60s
4A. Bent Over Barbell Row4 sets12, 10, 8, 6 reps60s
4B. Straight-Arm Pulldown4 sets12, 10, 8, 8 reps60s
5A. Cable Row Standing
4 sets12, 10, 8, 6 reps60s
5B. Reverse Grip Machine T-Bar Row4 sets12, 10, 8, 6 reps60s

ExerciseSetsRepsRestNotes
1. Preacher Hammer Dumbbell Curl4 sets12, 10, 8, 6 reps60s
2. Standing Dumbbell Reverse Curl4 sets12 reps60s
Drop Set - start set with load for 12 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore).
3A. Neutral Close Grip Lat Pull Down4 sets12, 10, 8, 6 reps60s
3B. Weighted Pullup
4 sets12, 10, 8, 6 reps60s
4A. Bent Over Barbell Row4 sets12, 10, 8, 6 reps60s
4B. Straight-Arm Pulldown4 sets12, 10, 8, 8 reps60s
5A. Cable Row Standing
4 sets12, 10, 8, 6 reps60s
5B. Reverse Grip Machine T-Bar Row4 sets12, 10, 8, 6 reps60s

Week 4

Load: Increase by 10 to 20% in all exercises except Biceps exercises where you should increase by 5 to 15%  

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts:  24 to 48 hours 

Increase load on 2, 3 and 4 Set.


ExerciseSetsRepsRestNotes
1. Preacher Hammer Dumbbell Curl4 sets12, 10, 8, 6 reps60s
2. Standing Dumbbell Reverse Curl4 sets12 reps60s
Drop Set - start set with load for 12 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore).
3A. Neutral Close Grip Lat Pull Down4 sets12, 10, 8, 6 reps60s
3B. Weighted Pullup
4 sets12, 10, 8, 6 reps60s
4A. Bent Over Barbell Row4 sets12, 10, 8, 6 reps60s
4B. Straight-Arm Pulldown4 sets12, 10, 8, 8 reps60s
5A. Cable Row Standing
4 sets12, 10, 8, 6 reps60s
5B. Reverse Grip Machine T-Bar Row4 sets12, 10, 8, 6 reps60s

ExerciseSetsRepsRestNotes
1. Preacher Hammer Dumbbell Curl4 sets12, 10, 8, 6 reps60s
2. Standing Dumbbell Reverse Curl4 sets12 reps60s
Drop Set - start set with load for 12 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore).
3A. Neutral Close Grip Lat Pull Down4 sets12, 10, 8, 6 reps60s
3B. Weighted Pullup
4 sets12, 10, 8, 6 reps60s
4A. Bent Over Barbell Row4 sets12, 10, 8, 6 reps60s
4B. Straight-Arm Pulldown4 sets12, 10, 8, 8 reps60s
5A. Cable Row Standing
4 sets12, 10, 8, 6 reps60s
5B. Reverse Grip Machine T-Bar Row4 sets12, 10, 8, 6 reps60s

ExerciseSetsRepsRestNotes
1. Preacher Hammer Dumbbell Curl4 sets12, 10, 8, 6 reps60s
2. Standing Dumbbell Reverse Curl4 sets12 reps60s
Drop Set - start set with load for 12 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore).
3A. Neutral Close Grip Lat Pull Down4 sets12, 10, 8, 6 reps60s
3B. Weighted Pullup
4 sets12, 10, 8, 6 reps60s
4A. Bent Over Barbell Row4 sets12, 10, 8, 6 reps60s
4B. Straight-Arm Pulldown4 sets12, 10, 8, 8 reps60s
5A. Cable Row Standing
4 sets12, 10, 8, 6 reps60s
5B. Reverse Grip Machine T-Bar Row4 sets12, 10, 8, 6 reps60s

Week 5

Load: Deload Week - Do the same load and rest as Week 1

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts:  24 to 48 hours 

Increase load on 2, 3 and 4 Set.


ExerciseSetsRepsRestNotes
1. Standing Dumbbell Reverse Curl4 sets12, 10, 8, 6 reps90s
2. Preacher Hammer Dumbbell Curl4 sets12 reps90s
Drop Set - start set with load for 12 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore).
3A. Neutral Close Grip Lat Pull Down4 sets12, 10, 8, 6 reps90s
3B. Weighted Pullup
4 sets12, 10, 8, 6 reps90s
4A. Bent Over Barbell Row4 sets12, 10, 8, 6 reps90s
4B. Straight-Arm Pulldown4 sets12, 10, 8, 8 reps90s
5A. Cable Row Standing
4 sets12, 10, 8, 6 reps90s
5B. Reverse Grip Machine T-Bar Row4 sets12, 10, 8, 6 reps90s

ExerciseSetsRepsRestNotes
1. Standing Dumbbell Reverse Curl4 sets12, 10, 8, 6 reps90s
2. Preacher Hammer Dumbbell Curl4 sets12 reps90s
Drop Set - start set with load for 12 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore).
3A. Neutral Close Grip Lat Pull Down4 sets12, 10, 8, 6 reps90s
3B. Weighted Pullup
4 sets12, 10, 8, 6 reps90s
4A. Bent Over Barbell Row4 sets12, 10, 8, 6 reps90s
4B. Straight-Arm Pulldown4 sets12, 10, 8, 8 reps90s
5A. Cable Row Standing
4 sets12, 10, 8, 6 reps90s
5B. Reverse Grip Machine T-Bar Row4 sets12, 10, 8, 6 reps90s

ExerciseSetsRepsRestNotes
1. Standing Dumbbell Reverse Curl4 sets12, 10, 8, 6 reps90s
2. Preacher Hammer Dumbbell Curl4 sets12 reps90s
Drop Set - start set with load for 12 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore).
3A. Neutral Close Grip Lat Pull Down4 sets12, 10, 8, 6 reps90s
3B. Weighted Pullup
4 sets12, 10, 8, 6 reps90s
4A. Bent Over Barbell Row4 sets12, 10, 8, 6 reps90s
4B. Straight-Arm Pulldown4 sets12, 10, 8, 8 reps90s
5A. Cable Row Standing
4 sets12, 10, 8, 6 reps90s
5B. Reverse Grip Machine T-Bar Row4 sets12, 10, 8, 6 reps90s
Date Created: 3/5/19, 3:10 PM

Last Updated: 5/20/20, 2:23 AM

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