Back and Biceps Hypertrophy Pump Workout

By Pedro Bernardes

	Advanced (3+ years)
	49 minutes/day
	Bodybuilding, Build Muscle
	Pull up bar, Hi-Lo Pulley Cable Machine, Lat Pulldown Bar, Suspension (TRX), Landmine, Barbell, Triangle Lat/Low Row Attachment, 2 x Dumbbell, Incline Bench, Flat Bench Show More

Average Exertion

Average Cardio Intensity

To build or gain muscle is to increase muscle volume. This is done essentially by Hypertrophy workouts. There are 2 types of Hypertrophy workouts: Sarcoplasmatic or Myofibrillar. The first one, with higher reps and lower load increases cellular muscle structures. The second one, with lower reps and higher load, literally rips your muscle fibers.

This is a Workout of Sarcoplasmatic Hypertrophy for Back and Biceps.

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.

If you want to add this workout to your daily routine and work other muscle groups you can do it 2 times a week instead of 3.

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Description

Day 1

Exercise		Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 90s between rounds
1A.Close Grip Pull Up		4 rounds	16 reps	0s
1B.Cable Row Standing		4 rounds	16 reps	90s
Circuit #2 - 4 rounds Rest 90s between rounds
2A.Suspension Pull Up		4 rounds	16 reps	0s
2B.Suspension Rollout		4 rounds	16 reps	90s
Circuit #3 - 4 rounds Rest 90s between rounds
3A.Bent Over One-Arm Long Bar Row		4 rounds	16 reps	0s
3B.T-Bar Row with Handle		4 rounds	16 reps	90s
Circuit #4 - 4 rounds Rest 90s between rounds
4A.Alternating Incline Dumbbell Biceps Curl		4 rounds	14 reps	0s
4B.Seated Alternate Hammer Curl		4 rounds	14 reps	90s

Date Created: 3/1/2019, UTC

Last Updated: 7/12/2021, UTC

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