Pre-exhaustion Biceps for Back 1

By Pedro Bernardes

	Intermediate (2-3 years)
	64 minutes/day
	Gain Strength, Tone Body
	Barbell, 2 x Dumbbell, Flat Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Machine, Hi-Lo Pulley Cable Machine, Incline Bench, Straight Bar Attachment, T-Bar Row Machine Show More

Average Exertion

Average Cardio Intensity

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.

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Description

Day 1

Exercise		Sets	Reps	Rest
1.Barbell Biceps Curl		3 sets	10 reps	90s
2.Seated Alternate Hammer Curl See Exercise Notes		3 sets	10 reps	90s
3.Lat Pulldown		3 sets	12 reps	90s
4.Machine Row		3 sets	12 reps	90s
5.Close-Grip Front Lat Pulldown		3 sets	12 reps	90s
6.Incline Bench Cable Row		3 sets	12 reps	90s
7.Lying T-Bar Row		3 sets	12 reps	90s

Date Created: 3/4/2019, UTC

Last Updated: 2/13/2020, UTC

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