Name: Playbook - Saul Cervantes - Back & Triceps
Uploaded: 2024-01-12T00:05:32.473Z
Duration: 45 min
Description: Back & Triceps

Just the workout I needed. Covid hit me and once I fully recovered. This was the perfect workout to test my strength and get back to normal.

Alicia

Prepare to transform into a real-life superhero with this ultimate back and triceps workout. 

This intense routine features six exercises that will sculpt your back and triceps from every angle, providing maximum growth and power!

The workout

A1) Wide grip Lat Pulldown
3-4 sets 10-12 reps (superset with)

A2) Back Extension 
3-4 sets 10-15 reps (add weight if needed)

(Rest 90-120 sec after superset)

B1) Barbell Bent Over Row
3-4 sets 8-12 reps (superset with)

B2) Close Grip Bench Press 
3-4 sets 8-10 reps

(Rest 90-120 sec after superset)

C1) 1-Arm Dumbbell Row
3 sets 10-12 reps (superset with)

C2) Tricep Rope Pushdown 
3 sets 12-15 reps

(Rest 90 sec after superset)

Perform each exercise back to back with minimal rest in between. Once you complete one round, rest 90 seconds and repeat.

Seated lat pulldown - perform one warm up set for 12 reps. Use this set to figure out your starting weight. Make sure to control the weight throughout.

Back Extension - perform one set for 12-15 reps. If it feels a bit too easy, add a little resistance like 10-15lbs across your chest.

- Take an overhand grip placing the index finger on the outside bends of the bar
- Sit down facing the weight stack with the legs under the thigh pads
- If the bar is entirely straight, then use a grip that is slightly wider than shoulder width
- Before beginning the exercise, lean the torso slightly backward 
- Pull the bar down and toward the upper chest
- Guide the bar slowly and under control to the start position

Seated Lat Pulldown

- Begin by adjusting the pad so that the top of the pad, is resting on the top of your thighs.
- Cross the arms in front of your chest, bend at the hips, and fold forward keeping a neutral spine throughout.
- Focus on squeezing the glutes at the top of the movement.
- Slowly lower back to the starting position.

45 Degree Back Extension

Lats & Lower Back

Perform each exercise back to back with minimal rest in between. Once you complete one round, rest 90-120 seconds and repeat.

- Bend over at 45 degrees. 
- Row to your belly button keeping your elbows tight.
- Slowly lower the bar maintaining the curvature in your lower back,.
- Avoid bouncing the weight throughout the movement.

Bent over barbell row

- Lie flat on a bench and set your hands shoulder width.
- Pull the shoulders down, and lift the chest up by arching the lower back.
- Bring the bar over the shoulders, take a deep breath, and then lower the bar down to the base of the sternum.
- Push the bar back up by pressing yourself into the bench.
- Extend the arms and repeat for the desired reps.

Close grip bench press

Back & Triceps

Perform each exercise back to back with minimal rest in between. Once you complete one round, rest 90 seconds and repeat.

- Begin in a wide squat stance with the knees over feet
- Lean forward and place one hand on a bench to stabilize the torso
- Arch the back keeping the abdominal muscles tight
- Pull the dumbbell toward the lower ribs, keeping the shoulders, and hip’s square
- Slowly lower the weight down to the starting position
- Repeat the movement for the prescribed reps and sets

1-Arm Dumbbell Row

- Begin with rope in both hands and elbows bent just above 90 degrees.
- Extend elbows and engage triceps by pulling the rope apart.
- Flex the triceps, and hold for a second at the bottom.
- Slowly return to the starting position keeping the shoulders down.

Rope Pushdown

This was an excellent routine 🔥 Perfect combo of upper and lower body.

Back & Triceps

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