Back/Triceps 2/4

Intense Duration 38 minutes

Target Areas: Arms, Back

Equipment: Pull Up Bar, Strength Machine, Dumbbell, Bench

Added By Bc De Castro

Workout Day 1 - Chest and Biceps Workout Day 2 - Back and Triceps Workout Day 3 - Legs/Abs Workout Day 4 - Shoulders

Exercises

Set 1: 1 round

10 reps

30 seconds

10 reps

30 seconds

10 reps

1 minute

Weights: Maximum

Cable Lat Pull Down

10 reps

Recovery

30 seconds

Weights: Maximum

Cable Lat Pull Down

10 reps

Recovery

30 seconds

Weights: Maximum

Cable Lat Pull Down

10 reps

Recovery

1 minute

Weights: Maximum

Close Grip Lat Pull Down

10 reps

Recovery

30 seconds

Weights: Maximum

Close Grip Lat Pull Down

10 reps

Recovery

30 seconds

Weights: Maximum

Close Grip Lat Pull Down

10 reps

Recovery

1 minute

Weights: Maximum

Dumbell Back Row

10 reps

Recovery

30 seconds

Weights: Maximum

Dumbell Back Row

10 reps

Recovery

30 seconds

Weights: Maximum

Dumbell Back Row

10 reps

Recovery

1 minute

Weights: Maximum

Seated Cable Row

10 reps

Recovery

30 seconds

Weights: Maximum

Seated Cable Row

10 reps

Recovery

30 seconds

Weights: Maximum

Seated Cable Row

10 reps

Recovery

1 minute

Set 2: 1 round

Weights: Maximum

Kneeling Left Tricep Kickbacks

10 reps

Weights: Maximum

Kneeling Right Tricep Kickbacks

10 reps

Recovery

30 seconds

Weights: Maximum

Kneeling Right Tricep Kickbacks

10 reps

Weights: Maximum

Kneeling Left Tricep Kickbacks

10 reps

Recovery

30 seconds

Weights: Maximum

Kneeling Left Tricep Kickbacks

10 reps

Weights: Maximum

Kneeling Right Tricep Kickbacks

10 reps

Recovery

1 minute

Weights: Maximum

Tricep Extensions

10 reps

Recovery

30 seconds

Weights: Maximum

Tricep Extensions

10 reps

Recovery

30 seconds

Weights: Maximum

Tricep Extensions

10 reps

Recovery

1 minute

Weights: Maximum

Cable Tricep Push Down

10 reps

Recovery

30 seconds

Weights: Maximum

Cable Tricep Push Down

10 reps

Recovery

30 seconds

Weights: Maximum

Cable Tricep Push Down

10 reps

Recovery

30 seconds

Weights: Maximum

Rope Tricep Push Down

10 reps

Recovery

30 seconds

Weights: Maximum

Rope Tricep Push Down

10 reps

Recovery

30 seconds

Weights: Maximum

Rope Tricep Push Down

10 reps

Recovery

1 minute

Set 3: 1 round

1 minute

30 seconds

1 minute

1 minute

Right Half Side Plank

1 minute

Recovery

1 minute

Left Half Side Plank

1 minute

Related Workouts

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Day 2: Back & Triceps

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Back-Biceps-Triceps

33 mins 36 secs, Intense

Back and Biceps: II

14 mins 9 secs, Moderate

Top Choice for this Workout

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.