Back and Biceps Sarcoplasmatic Hypertrophy 2

By Pedro Bernardes

	Advanced (3+ years)
	47 minutes/day \| 3 days/week \| 5 weeks
	Build Muscle, Bodybuilding
	Lat Pulldown Cable Machine, Lat Pulldown Bar, Machine, Weight Plate, Ab Wheel, Suspension (TRX), T-Bar Row Machine, Barbell, 2 x Dumbbell, Preacher Curl 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.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Rest

Day 3:

Day 3

Day 4:

Rest

Day 5:

Day 5

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 90s between rounds
1A.Close-Grip Front Lat Pulldown	4 rounds	16 reps	0s
1B.Dante Row	4 rounds	16 reps	90s
Circuit #2 - 4 rounds Rest 90s between rounds
2A.Weighted Pullup	4 rounds	16 reps	0s
2B.Kneeling Ab Wheel	4 rounds	16 reps	90s
Circuit #3 - 4 rounds Rest 90s between rounds
3A.Suspended Inverted Row	4 rounds	16 reps	0s
3B.Reverse Grip Machine T-Bar Row	4 rounds	16 reps	90s
Circuit #4 - 4 rounds Rest 90s between rounds
4A.Reverse-Grip Barbell Curl	4 rounds	14 reps	0s
4B.Preacher Hammer Dumbbell Curl	4 rounds	14 reps	90s

Day 3

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 90s between rounds
1A.Close-Grip Front Lat Pulldown	4 rounds	16 reps	0s
1B.Dante Row	4 rounds	16 reps	90s
Circuit #2 - 4 rounds Rest 90s between rounds
2A.Weighted Pullup	4 rounds	16 reps	0s
2B.Kneeling Ab Wheel	4 rounds	16 reps	90s
Circuit #3 - 4 rounds Rest 90s between rounds
3A.Suspended Inverted Row	4 rounds	16 reps	0s
3B.Reverse Grip Machine T-Bar Row	4 rounds	16 reps	90s
Circuit #4 - 4 rounds Rest 90s between rounds
4A.Reverse-Grip Barbell Curl	4 rounds	14 reps	0s
4B.Preacher Hammer Dumbbell Curl	4 rounds	14 reps	90s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 90s between rounds
1A.Close-Grip Front Lat Pulldown	4 rounds	16 reps	0s
1B.Dante Row	4 rounds	16 reps	90s
Circuit #2 - 4 rounds Rest 90s between rounds
2A.Weighted Pullup	4 rounds	16 reps	0s
2B.Kneeling Ab Wheel	4 rounds	16 reps	90s
Circuit #3 - 4 rounds Rest 90s between rounds
3A.Suspended Inverted Row	4 rounds	16 reps	0s
3B.Reverse Grip Machine T-Bar Row	4 rounds	16 reps	90s
Circuit #4 - 4 rounds Rest 90s between rounds
4A.Reverse-Grip Barbell Curl	4 rounds	14 reps	0s
4B.Preacher Hammer Dumbbell Curl	4 rounds	14 reps	90s

Date Created: 3/1/2019, UTC

Last Updated: 5/20/2020, UTC

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Back and Biceps Sarcoplasmatic Hypertrophy 2

Week 1 Overview

Day 1

Day 3

Day 5

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