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Pre-exhaustion Biceps for Back 2

By Pedro Bernardes

Experience
Intermediate (2-3 years)
Time
77 minutes/day | 3 days/week | 5 weeks
Good for
Gain Strength, Tone Body
Equipment
Barbell, Cable, Dumbbell, Machine, Weight Plate
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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.

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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Workout Overview


Day 1

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Standing Dumbbell Reverse Curl demonstrationPlay Standing Dumbbell Reverse Curl demonstration
1. Standing Dumbbell Reverse Curl
4 sets, 12, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
Preacher Hammer Dumbbell Curl demonstrationPlay Preacher Hammer Dumbbell Curl demonstration
2. Preacher Hammer Dumbbell Curl
4 sets, 12 reps, (rest 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).
Show Alternative Exercises
Circuit
Neutral Close Grip Lat Pull Down demonstrationPlay Neutral Close Grip Lat Pull Down demonstration
3A. Neutral Close Grip Lat Pull Down
4 sets, 12, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
Weighted Pullup▶
3B. Weighted Pullup
4 sets, 12, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
Circuit
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4A. Bent Over Barbell Row
4 sets, 12, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
Straight-Arm Pulldown demonstrationPlay Straight-Arm Pulldown demonstration
4B. Straight-Arm Pulldown
4 sets, 12, 10, 8, 8 reps, (rest 90s)
Show Alternative Exercises
Circuit
Cable Row Standing demonstrationPlay Cable Row Standing demonstration
5A. Cable Row Standing
4 sets, 12, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
Reverse Grip Machine T-Bar Row demonstrationPlay Reverse Grip Machine T-Bar Row demonstration
5B. Reverse Grip Machine T-Bar Row
4 sets, 12, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises

Day 3

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Standing Dumbbell Reverse Curl demonstrationPlay Standing Dumbbell Reverse Curl demonstration
1. Standing Dumbbell Reverse Curl
4 sets, 12, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
Preacher Hammer Dumbbell Curl demonstrationPlay Preacher Hammer Dumbbell Curl demonstration
2. Preacher Hammer Dumbbell Curl
4 sets, 12 reps, (rest 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).
Show Alternative Exercises
Circuit
Neutral Close Grip Lat Pull Down demonstrationPlay Neutral Close Grip Lat Pull Down demonstration
3A. Neutral Close Grip Lat Pull Down
4 sets, 12, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
Weighted Pullup▶
3B. Weighted Pullup
4 sets, 12, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
Circuit
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4A. Bent Over Barbell Row
4 sets, 12, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
Straight-Arm Pulldown demonstrationPlay Straight-Arm Pulldown demonstration
4B. Straight-Arm Pulldown
4 sets, 12, 10, 8, 8 reps, (rest 90s)
Show Alternative Exercises
Circuit
Cable Row Standing demonstrationPlay Cable Row Standing demonstration
5A. Cable Row Standing
4 sets, 12, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
Reverse Grip Machine T-Bar Row demonstrationPlay Reverse Grip Machine T-Bar Row demonstration
5B. Reverse Grip Machine T-Bar Row
4 sets, 12, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises

Day 5

Scroll to top

Standing Dumbbell Reverse Curl demonstrationPlay Standing Dumbbell Reverse Curl demonstration
1. Standing Dumbbell Reverse Curl
4 sets, 12, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
Preacher Hammer Dumbbell Curl demonstrationPlay Preacher Hammer Dumbbell Curl demonstration
2. Preacher Hammer Dumbbell Curl
4 sets, 12 reps, (rest 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).
Show Alternative Exercises
Circuit
Neutral Close Grip Lat Pull Down demonstrationPlay Neutral Close Grip Lat Pull Down demonstration
3A. Neutral Close Grip Lat Pull Down
4 sets, 12, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
Weighted Pullup▶
3B. Weighted Pullup
4 sets, 12, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
Circuit
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4A. Bent Over Barbell Row
4 sets, 12, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
Straight-Arm Pulldown demonstrationPlay Straight-Arm Pulldown demonstration
4B. Straight-Arm Pulldown
4 sets, 12, 10, 8, 8 reps, (rest 90s)
Show Alternative Exercises
Circuit
Cable Row Standing demonstrationPlay Cable Row Standing demonstration
5A. Cable Row Standing
4 sets, 12, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
Reverse Grip Machine T-Bar Row demonstrationPlay Reverse Grip Machine T-Bar Row demonstration
5B. Reverse Grip Machine T-Bar Row
4 sets, 12, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises

Date Created: 3/5/2019, UTC


Last Updated: 5/20/2020, UTC

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