Back &Triceps Workout

by Joanne on October 27, 2008

So it’s Monday and you have had a day or two off.  The following routine will reward you for the rest of the day. In fact, eat that big blueberry muffin at the office. You’ll deserve it after this!

Begin with a heart healthy 40 min. run (or jog or even run-walk).  Then go on to your weight routine:

  • Lat Pull Downs using Long Bar/wide grip:  2 sets x 20 reps and 2 sets x 15 reps. Increase the weight with each set if possible.  Don’t under estimate your self!   In between you will be working triceps: Same sets and rep count as above:   2 arm over head tricep extension (try to start with 20lbs and go to 25lbs)
  • Lat Pull Downs using the V Bar:  2 set x 20 reps and 2 sets 15 reps.  Same reps and set count for Triceps: 1 arm at a time, overhead tri-extension.
  • Seated Mid Row with V Bar: 2 sets x 20 reps and 2 sets x 15 reps. For Tricep and same rep & set count, do tricep extensions with knee on the bench for support.
  • Seated Mid Row Wide Grip: 2 sets x 15 reps and 2 sets x 12 reps. Tri’s, same rep & set count, Dips!
  • Now work your abs for 4 sets x 15 reps leg ups and in between, 3 sets x 12 reps. tricep press downs using handles on universal machine.

Now to cool down, go for a walk, about 3 mph for 35 minutes.

Good Job!

 

NOTE:  This is my routine and not certified by any fitness professional.

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  • At 2008.10.27 18:09, Piggyback said:

    Thanks I will try this tomorrow.

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