Back and Triceps Focus
Your recent workouts covered back and triceps separately; today we pair them for a high-intensity session to drive muscle growth. This focus targets the lats and all three heads of the triceps for a balanced upper body.
Warmup
(3)Rowing Machine
Maintain a steady pace to elevate heart rate. Focus on driving through the legs and pulling with the back.
Scapular Wall Slides
Lean your back against a wall and slide your arms up and down in a 'W' motion, keeping elbows and wrists in contact with the surface.
Band Pull-Aparts
Hold a resistance band with arms extended and pull it apart by squeezing your shoulder blades together.
Main Workout
(6)Barbell Bent Over Row
Weight is total bar weight. Bend at the hips with a flat back and pull the bar toward your lower ribs, squeezing your lats at the top.
Neutral Grip Lat Pulldown
Weight is per side of the cable stack. Pull the handle down to your upper chest while maintaining a proud chest and squeezing your lats.
Single Arm Dumbbell Row
Weight is per dumbbell. Support yourself on a bench, pull the dumbbell toward your hip while keeping your elbow close to your body.
Close Grip Barbell Bench Press
Weight is total bar weight. Hold the bar with hands shoulder-width apart, lowering it to your lower chest while keeping elbows tucked to focus on triceps.
Cable Triceps Rope Pushdown
Weight is per side of the cable stack. Keep your elbows glued to your ribs and extend your arms downward, pulling the rope apart at the bottom.
Cable Straight Bar Pushdown
Attach a straight bar to a high pulley cable. Stand with your feet shoulder-width apart, grasp the bar with an overhand grip (palms down), and tuck your elbows into your sides. Keeping your upper arms stationary, push the bar down toward your thighs until your arms are fully extended and your triceps are contracted. Slowly return the bar to the starting chest-level position while maintaining tension.
Cooldown
(2)Cross-Body Lat Stretch
Reach across your body and hold onto a vertical post, leaning back to feel a deep stretch along the side of your back.
Overhead Triceps Stretch
Reach one arm overhead, bend the elbow, and use the opposite hand to gently push the elbow down.