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

Source

myworkouts

Equipment

Barbell, Cable, Dumbbell, Machine, Weight Plate

Average Exertion

Average Cardio Intensity

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

Equipment

Barbell, Cable, Dumbbell, Machine, Weight Plate

Avg Exertion

Workout Type

Muscle Focus

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Focus: Back (Upper), Biceps, Lat...

Day 2: Rest

Day 3: Focus: Back (Upper), Biceps, Lat...

Day 4: Rest

Day 5: Focus: Back (Upper), Biceps, Lat...

Day 6: Rest

Day 7: Rest

Next Week

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.

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Standing Dumbbell Reverse Curl	4 sets	12, 10, 8, 6 reps	90s
2. Preacher Hammer Dumbbell Curl	4 sets	12 reps	90s	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 Down	4 sets	12, 10, 8, 6 reps	90s
3B. Weighted Pullup	4 sets	12, 10, 8, 6 reps	90s
4A. Bent Over Barbell Row	4 sets	12, 10, 8, 6 reps	90s
4B. Straight-Arm Pulldown	4 sets	12, 10, 8, 8 reps	90s
5A. Cable Row Standing	4 sets	12, 10, 8, 6 reps	90s
5B. Reverse Grip Machine T-Bar Row	4 sets	12, 10, 8, 6 reps	90s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Standing Dumbbell Reverse Curl	4 sets	12, 10, 8, 6 reps	90s
2. Preacher Hammer Dumbbell Curl	4 sets	12 reps	90s	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 Down	4 sets	12, 10, 8, 6 reps	90s
3B. Weighted Pullup	4 sets	12, 10, 8, 6 reps	90s
4A. Bent Over Barbell Row	4 sets	12, 10, 8, 6 reps	90s
4B. Straight-Arm Pulldown	4 sets	12, 10, 8, 8 reps	90s
5A. Cable Row Standing	4 sets	12, 10, 8, 6 reps	90s
5B. Reverse Grip Machine T-Bar Row	4 sets	12, 10, 8, 6 reps	90s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Standing Dumbbell Reverse Curl	4 sets	12, 10, 8, 6 reps	90s
2. Preacher Hammer Dumbbell Curl	4 sets	12 reps	90s	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 Down	4 sets	12, 10, 8, 6 reps	90s
3B. Weighted Pullup	4 sets	12, 10, 8, 6 reps	90s
4A. Bent Over Barbell Row	4 sets	12, 10, 8, 6 reps	90s
4B. Straight-Arm Pulldown	4 sets	12, 10, 8, 8 reps	90s
5A. Cable Row Standing	4 sets	12, 10, 8, 6 reps	90s
5B. Reverse Grip Machine T-Bar Row	4 sets	12, 10, 8, 6 reps	90s

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.

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Standing Dumbbell Reverse Curl	4 sets	12, 10, 8, 6 reps	90s
2. Preacher Hammer Dumbbell Curl	4 sets	12 reps	90s	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 Down	4 sets	12, 10, 8, 6 reps	90s
3B. Weighted Pullup	4 sets	12, 10, 8, 6 reps	90s
4A. Bent Over Barbell Row	4 sets	12, 10, 8, 6 reps	90s
4B. Straight-Arm Pulldown	4 sets	12, 10, 8, 8 reps	90s
5A. Cable Row Standing	4 sets	12, 10, 8, 6 reps	90s
5B. Reverse Grip Machine T-Bar Row	4 sets	12, 10, 8, 6 reps	90s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Standing Dumbbell Reverse Curl	4 sets	12, 10, 8, 6 reps	90s
2. Preacher Hammer Dumbbell Curl	4 sets	12 reps	90s	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 Down	4 sets	12, 10, 8, 6 reps	90s
3B. Weighted Pullup	4 sets	12, 10, 8, 6 reps	90s
4A. Bent Over Barbell Row	4 sets	12, 10, 8, 6 reps	90s
4B. Straight-Arm Pulldown	4 sets	12, 10, 8, 8 reps	90s
5A. Cable Row Standing	4 sets	12, 10, 8, 6 reps	90s
5B. Reverse Grip Machine T-Bar Row	4 sets	12, 10, 8, 6 reps	90s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Standing Dumbbell Reverse Curl	4 sets	12, 10, 8, 6 reps	90s
2. Preacher Hammer Dumbbell Curl	4 sets	12 reps	90s	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 Down	4 sets	12, 10, 8, 6 reps	90s
3B. Weighted Pullup	4 sets	12, 10, 8, 6 reps	90s
4A. Bent Over Barbell Row	4 sets	12, 10, 8, 6 reps	90s
4B. Straight-Arm Pulldown	4 sets	12, 10, 8, 8 reps	90s
5A. Cable Row Standing	4 sets	12, 10, 8, 6 reps	90s
5B. Reverse Grip Machine T-Bar Row	4 sets	12, 10, 8, 6 reps	90s

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.

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Preacher Hammer Dumbbell Curl	4 sets	12, 10, 8, 6 reps	60s
2. Standing Dumbbell Reverse Curl	4 sets	12 reps	60s	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 Down	4 sets	12, 10, 8, 6 reps	60s
3B. Weighted Pullup	4 sets	12, 10, 8, 6 reps	60s
4A. Bent Over Barbell Row	4 sets	12, 10, 8, 6 reps	60s
4B. Straight-Arm Pulldown	4 sets	12, 10, 8, 8 reps	60s
5A. Cable Row Standing	4 sets	12, 10, 8, 6 reps	60s
5B. Reverse Grip Machine T-Bar Row	4 sets	12, 10, 8, 6 reps	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Preacher Hammer Dumbbell Curl	4 sets	12, 10, 8, 6 reps	60s
2. Standing Dumbbell Reverse Curl	4 sets	12 reps	60s	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 Down	4 sets	12, 10, 8, 6 reps	60s
3B. Weighted Pullup	4 sets	12, 10, 8, 6 reps	60s
4A. Bent Over Barbell Row	4 sets	12, 10, 8, 6 reps	60s
4B. Straight-Arm Pulldown	4 sets	12, 10, 8, 8 reps	60s
5A. Cable Row Standing	4 sets	12, 10, 8, 6 reps	60s
5B. Reverse Grip Machine T-Bar Row	4 sets	12, 10, 8, 6 reps	60s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Preacher Hammer Dumbbell Curl	4 sets	12, 10, 8, 6 reps	60s
2. Standing Dumbbell Reverse Curl	4 sets	12 reps	60s	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 Down	4 sets	12, 10, 8, 6 reps	60s
3B. Weighted Pullup	4 sets	12, 10, 8, 6 reps	60s
4A. Bent Over Barbell Row	4 sets	12, 10, 8, 6 reps	60s
4B. Straight-Arm Pulldown	4 sets	12, 10, 8, 8 reps	60s
5A. Cable Row Standing	4 sets	12, 10, 8, 6 reps	60s
5B. Reverse Grip Machine T-Bar Row	4 sets	12, 10, 8, 6 reps	60s

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.

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Preacher Hammer Dumbbell Curl	4 sets	12, 10, 8, 6 reps	60s
2. Standing Dumbbell Reverse Curl	4 sets	12 reps	60s	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 Down	4 sets	12, 10, 8, 6 reps	60s
3B. Weighted Pullup	4 sets	12, 10, 8, 6 reps	60s
4A. Bent Over Barbell Row	4 sets	12, 10, 8, 6 reps	60s
4B. Straight-Arm Pulldown	4 sets	12, 10, 8, 8 reps	60s
5A. Cable Row Standing	4 sets	12, 10, 8, 6 reps	60s
5B. Reverse Grip Machine T-Bar Row	4 sets	12, 10, 8, 6 reps	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Preacher Hammer Dumbbell Curl	4 sets	12, 10, 8, 6 reps	60s
2. Standing Dumbbell Reverse Curl	4 sets	12 reps	60s	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 Down	4 sets	12, 10, 8, 6 reps	60s
3B. Weighted Pullup	4 sets	12, 10, 8, 6 reps	60s
4A. Bent Over Barbell Row	4 sets	12, 10, 8, 6 reps	60s
4B. Straight-Arm Pulldown	4 sets	12, 10, 8, 8 reps	60s
5A. Cable Row Standing	4 sets	12, 10, 8, 6 reps	60s
5B. Reverse Grip Machine T-Bar Row	4 sets	12, 10, 8, 6 reps	60s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Preacher Hammer Dumbbell Curl	4 sets	12, 10, 8, 6 reps	60s
2. Standing Dumbbell Reverse Curl	4 sets	12 reps	60s	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 Down	4 sets	12, 10, 8, 6 reps	60s
3B. Weighted Pullup	4 sets	12, 10, 8, 6 reps	60s
4A. Bent Over Barbell Row	4 sets	12, 10, 8, 6 reps	60s
4B. Straight-Arm Pulldown	4 sets	12, 10, 8, 8 reps	60s
5A. Cable Row Standing	4 sets	12, 10, 8, 6 reps	60s
5B. Reverse Grip Machine T-Bar Row	4 sets	12, 10, 8, 6 reps	60s

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.

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Standing Dumbbell Reverse Curl	4 sets	12, 10, 8, 6 reps	90s
2. Preacher Hammer Dumbbell Curl	4 sets	12 reps	90s	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 Down	4 sets	12, 10, 8, 6 reps	90s
3B. Weighted Pullup	4 sets	12, 10, 8, 6 reps	90s
4A. Bent Over Barbell Row	4 sets	12, 10, 8, 6 reps	90s
4B. Straight-Arm Pulldown	4 sets	12, 10, 8, 8 reps	90s
5A. Cable Row Standing	4 sets	12, 10, 8, 6 reps	90s
5B. Reverse Grip Machine T-Bar Row	4 sets	12, 10, 8, 6 reps	90s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Standing Dumbbell Reverse Curl	4 sets	12, 10, 8, 6 reps	90s
2. Preacher Hammer Dumbbell Curl	4 sets	12 reps	90s	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 Down	4 sets	12, 10, 8, 6 reps	90s
3B. Weighted Pullup	4 sets	12, 10, 8, 6 reps	90s
4A. Bent Over Barbell Row	4 sets	12, 10, 8, 6 reps	90s
4B. Straight-Arm Pulldown	4 sets	12, 10, 8, 8 reps	90s
5A. Cable Row Standing	4 sets	12, 10, 8, 6 reps	90s
5B. Reverse Grip Machine T-Bar Row	4 sets	12, 10, 8, 6 reps	90s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Standing Dumbbell Reverse Curl	4 sets	12, 10, 8, 6 reps	90s
2. Preacher Hammer Dumbbell Curl	4 sets	12 reps	90s	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 Down	4 sets	12, 10, 8, 6 reps	90s
3B. Weighted Pullup	4 sets	12, 10, 8, 6 reps	90s
4A. Bent Over Barbell Row	4 sets	12, 10, 8, 6 reps	90s
4B. Straight-Arm Pulldown	4 sets	12, 10, 8, 8 reps	90s
5A. Cable Row Standing	4 sets	12, 10, 8, 6 reps	90s
5B. Reverse Grip Machine T-Bar Row	4 sets	12, 10, 8, 6 reps	90s

Date Created: 3/5/19, 3:10 PM

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