Experience
Free personalized workout plan
Day 1: Muscle Group(s): None... | Day 2: Rest | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Muscle Group(s): None... | Day 6: Rest | Day 7: Rest |
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.
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 |
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 |
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 |
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.
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 |
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 |
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 |
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.
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 |
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 |
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 |
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.
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 |
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 |
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 |
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.
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 |
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 |
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 |
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