Back and Biceps Sarcoplasmatic Hypertrophy

By Pedro Bernardes

	Intermediate (2-3 years)
	56 minutes/day \| 3 days/week \| 4 weeks
	Bodybuilding, Build Muscle
	Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Machine, Hi-Lo Pulley Cable Machine, T-Bar Row Machine, Smith Machine, Hammer Bar 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.

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

Scroll to top

Exercise	Sets	Reps	Rest
1.Lat Pulldown	3 sets	16 reps	90s
2.Machine Row	3 sets	16 reps	90s
3.Straight-Arm Lat Pulldown	3 sets	16 reps	90s
4.Lying T-Bar Row	3 sets	16 reps	90s
5.Smith Machine Bicep Curl	3 sets	14 reps	90s
6.Barbell Hammer Curl	3 sets	14 reps	90s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1.Lat Pulldown	3 sets	16 reps	90s
2.Machine Row	3 sets	16 reps	90s
3.Straight-Arm Lat Pulldown	3 sets	16 reps	90s
4.Lying T-Bar Row	3 sets	16 reps	90s
5.Smith Machine Bicep Curl	3 sets	14 reps	90s
6.Barbell Hammer Curl	3 sets	14 reps	90s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
1.Lat Pulldown	3 sets	16 reps	90s
2.Machine Row	3 sets	16 reps	90s
3.Straight-Arm Lat Pulldown	3 sets	16 reps	90s
4.Lying T-Bar Row	3 sets	16 reps	90s
5.Smith Machine Bicep Curl	3 sets	14 reps	90s
6.Barbell Hammer Curl	3 sets	14 reps	90s

Date Created: 3/1/2019, UTC

Last Updated: 2/13/2020, UTC

Similar Workouts

Back and Biceps Sarcoplasmatic Hypertrophy 2
Pedro Bernardes
GoalsBuild Muscle, Bodybuilding
ExperienceAdvanced (3+ years)
Time47 minutes
Workout TypeMuscle Group(s)
Days Per Week3
EquipmentLat Pulldown Cable Machine, Lat Pulldown Bar, Machine, Weight Plate, Ab Wheel, Suspension (TRX), T-Bar Row Machine, Barbell, 2 x Dumbbell, Preacher Curl Bench
Back and Biceps Hypertrophy Pump Workout
Pedro Bernardes
GoalsBodybuilding, Build Muscle
ExperienceAdvanced (3+ years)
Time49 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentPull 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
Chest and Triceps Sarcoplasmatic Hypertrophy 2
Pedro Bernardes
GoalsBodybuilding, Build Muscle
ExperienceIntermediate (2-3 years)
Time47 minutes
Workout TypeUpper
Days Per Week3
EquipmentBarbell, Flat Bench, 2 x Dumbbell, Decline Bench, Incline Bench, Smith Machine, Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Rope Cable Machine
High Rep Legs Compound Sets
Pedro Bernardes
GoalsBodybuilding, Build Muscle, Tone Body
ExperienceIntermediate (2-3 years)
Time59 minutes
Workout TypeLower
Days Per Week1
EquipmentSmith Machine, Leg Extension Machine, Seated Leg Curl Machine, Barbell, Flat Bench, Abduction/Adduction Machine
Shoulder Sarcoplasmatic Hypertrophy 3
Pedro Bernardes
GoalsBodybuilding, Build Muscle
ExperienceBeginner (1-2 years)
Time39 minutes
Workout TypeMuscle Group(s)
Days Per Week3
Equipment2 x Dumbbell, Loop Bands, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment
Chest and Tricep Compound Sets
Pedro Bernardes
GoalsBodybuilding, Build Muscle, Tone Body
ExperienceIntermediate (2-3 years)
Time38 minutes
Workout TypeMuscle Group(s)
Days Per Week1
Equipment2 x Dumbbell, Flat Bench, Barbell, Decline Bench, Incline Bench, Rope Cable Machine, Straight Bar Attachment, Hi-Lo Pulley Cable Machine

See More Similar Workouts

More Workouts by Pedro Bernardes

Weight Loss 2.1
Pedro Bernardes
GoalsFat Loss, Lose Weight
ExperienceIntermediate (2-3 years)
Time80 minutes
Workout TypeFull Body
Days Per Week3
Equipment2 x Dumbbell, Lat Pulldown Cable Machine, Lat Pulldown Bar, Exercise Ball, Medicine Ball
Dumbbell Upper Body At Home Gym Workout
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceAdvanced (3+ years)
Time76 minutes
Workout TypeUpper
Days Per Week1
Equipment2 x Dumbbell, 1 x Dumbbell, Flat Bench, Incline Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment
Dumbbell Legs 2
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceIntermediate (2-3 years)
Time43 minutes
Workout TypeMuscle Group(s)
Days Per Week3
EquipmentChair, Bodyweight, 1 x Dumbbell, 2 x Dumbbell, Flat Bench
Wrist Workout 1
Pedro Bernardes
GoalsGain Strength
ExperienceBeginner (1-2 years)
Time29 minutes
Workout TypeMuscle Group(s)
Days Per Week3
EquipmentOther, Weight Plate, Barbell, Flat Bench, 2 x Dumbbell
Leg Burnout for Endurance
Pedro Bernardes
GoalsAthletic Performance, Increase Stamina
ExperienceIntermediate (2-3 years)
Time52 minutes
Workout TypeLower
Days Per Week1
EquipmentBox, Bodyweight, Jump Rope
High Rep Legs Compound Sets
Pedro Bernardes
GoalsBodybuilding, Build Muscle, Tone Body
ExperienceIntermediate (2-3 years)
Time59 minutes
Workout TypeLower
Days Per Week1
EquipmentSmith Machine, Leg Extension Machine, Seated Leg Curl Machine, Barbell, Flat Bench, Abduction/Adduction Machine

See More More Workouts by Pedro Bernardes

More workouts like this

Women's Bodybuilding, Men's Bodybuilding, Women's Build Muscle, Men's Build Muscle

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan