Workout 01: Back & Triceps

Back Exercises

  2. For a regular lat pulldown, grasp the bar with an overhand grip with your arms at the end of the flat bar.  For a reverse-grip lat pulldown, use an underhand grip and your palms facing your body.   For a close grip, your hands should be positioned shoulder width apart.

Triceps Exercises

  1. Lie back on a flat or slightly inclined bench. Using an overhand grip, grasp the innermost grips on the EZ bar. Hold it with your elbows tucked in and your arms perpendicular to the ground.
  2. Keeping your upper arms stationary, lower the bar by unlocking your elbows to a flexed position. Pause once the bar is directly above your forehead.
  3. Reverse the bar back to the starting position by extending your elbows while flexing your tricep 
  1. Stand upright with a single dumbbell held by both hands. Your feet should be positioned about shoulder width apart. Use both hands to lift the dumbbell over your head until both arms are fully extended.
  3. Keep your upper arms close to your head and perpendicular to the ground with your elbows by your ears. Lower the dumbbell in a semicircular motion behind your head so that your forearms touch or almost touch your biceps. Your forearms should be the only part moving.
  1. Attach a rope attachment to the high pulley at its highest position. Stand in front of the pulley, hinge at your hips, and grab the rope with your palms facing each other.
  2. Keep your elbows close to your torso, while using your triceps to pull the rope downwards toward the outside of your thighs. At the most contracted point of the motion, your arms should be fully extended and perpendicular to the ground. Your forearms should be the only part moving.
  3. After reaching the contracted position, slowly bring the rope up to the starting point.