Back and Tricep Workout

6 exercisesAbout 40 minIntermediate

Warm-up, about 5 minSee moves

• Spot jog45 seconds
• Jumping jacks30 seconds
• Arm circles10 each way
• Shoulder circles10 reps
• Cat-cow8 slow reps
• Light practice set of Pull up1 to 2 sets

1. 1

   Pull up

   3 × 5 to 8 repsLats

   How to do it

   1. Grip the bar slightly wider than shoulder-width, arms fully extended.
   2. Pull your body upward by driving elbows down and back, leading with the chest.
   3. Keep your torso upright and core braced throughout the movement.
   4. Pull until your chest approaches the bar or chin clears it.
   5. Lower with control to full arm extension.
2. 2

   Barbell Bent Over Row

   3 × 6 to 10 repsMiddle back

   How to do it

   1. Hold the bar with your hands a little wider than your shoulders, feet hip-width apart.
   2. Push your hips back and tip your chest forward until your back is flat. Tighten your stomach.
   3. Pull the bar to your lower ribs, keeping it close to your body.
   4. Lower it slowly until your arms are straight.
   5. Go lighter than you think. If your back rounds or you have to jerk the bar up, the weight is too heavy.
3. 3

   Cable Pulldown

   3 × 8 to 12 repsLats

   How to do it

   1. Sit with your thighs under the pads and hold the bar a little wider than your shoulders.
   2. Lean back slightly and pull the bar down to the top of your chest, elbows driving down.
   3. Squeeze your shoulder blades down and together at the bottom.
   4. Let the bar rise slowly until your arms are straight.
   5. Do not swing your body to move the weight. If you have to, go lighter.
4. 4

   Cable Seated Row

   3 × 8 to 12 repsMiddle back

   How to do it

   1. Sit upright on the bench with feet flat on the footrest, chest up.
   2. Grip the handle with both hands, arms extended, slight knee bend.
   3. Pull the handle toward your torso, driving elbows back and squeezing shoulder blades together.
   4. Keep your torso stable and avoid leaning back beyond neutral spine.
   5. Return the handle to full extension under control without rounding forward.
5. 5

   Cable Pushdown

   3 × 10 to 15 repsTriceps

   How to do it

   1. Stand facing the machine with feet shoulder-width apart, knees slightly bent.
   2. Grip the rope or bar at upper chest height with elbows tucked close to your ribs.
   3. Press downward by extending your elbows, driving your hands toward your thighs.
   4. Pause briefly at full elbow extension with triceps fully contracted.
   5. Control the weight back to chest height, stopping short of full elbow flexion.
6. 6

   Barbell Skull Crusher

   3 × 10 to 15 repsTriceps

   How to do it

   1. Lie flat on a bench with feet planted on the floor, dumbbell or barbell held at arm's length above your chest.
   2. Lower the weight by bending elbows, keeping upper arms nearly vertical and stationary throughout.
   3. Descend until the bar approaches your forehead or just past the top of your head.
   4. Press back to the starting position by extending elbows, maintaining control at the top without locking out.

Cool-down, about 3 minSee moves

• Easy walk1 minute
• Chest stretch30 seconds
• Triceps stretch30 seconds each side
• Child's pose30 seconds