Name: Playbook - Claire Thomas - Gym Back & Triceps
Uploaded: 2024-04-26T18:27:27.892Z
Duration: 60 min
Description: Gym Back & Triceps

Mandy

Allison

Cassandra

Used a purple band for pull-ups rather than kipping PU’s. Don’t have a dip bar so used a bench for dips. Work out took 30”

Leah

Katie

Jeraldy

Jennifer

Brigitte

Anaïs

Back is my favorite muscle group to train & triceps is my least favorite! SO, I thought putting them together for this workout would be a good balance! 😂💪

If you enjoy supersets, you’ll love this one. You’ll also really enjoy my most popular 12 week Gym Body Plan right here in my app! If you aren’t already following one or my progressional training programs, I highly encourage it!  🙌

This workout includes 4 supersets (or mini circuits). A superset is when you alternate between two exercises for one combined set with minimal rest in between. You can rest after all reps of each exercise are completed. Personally, I prefer supersets because they make my workouts go by faster, they torch more calories & they are just more fun! 🤗

Hope you enjoy & get better from this one! 

Good luck! 💪

💛Claire

Complete 3 rounds of the given 2 exercises back to back. No rest between exercises. 60-90 secs rest between rounds.

MODIFICATION - use an assisted pull up machine or band

Pull-Ups

MODIFICATION - use the assisted dip machine, or do dips from a bench or box with your legs extended and heels on the floor

Strict Dips

Superset 1

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable Row

DB Bent Over Row

Superset 2

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive back, squeezing your lats and shoulder blades
- Rotate your wrists as you pull, ending with your thumbs up
- Pause at contraction then slowly return to starting position

Seated Cable Rope High Row

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable Rope Triceps Extensions

Superset 3

DB Reverse Fly

DB Double Tricep Kickbacks

Superset 4

Gym Back & Triceps

Nicole Amaral

Ashley

Katy

Shoulders - Dumbbells only

Alyssa

Agnes

Shoulders - Traditional Gym

staci

Hanna Bromö

Nina

Shoulders & Back - Traditional Gym

Awesome workout! I feel the burn in all the right places

Tes Salb

Trish O Malley

Back & Shoulders - Traditional Gym

Kyla

Back & Biceps - Traditional Gym

Killer! Had to do all assisted pull ups at the end!

Yesenia

This was a great workout to build off of with weight, reps, etc.

Emily

Sarah

Love this back work. Will be doing this again 👍🏽

Jonah

Emma

The ab rollout… wow… I’ll feel that tomorrow…

Deanna

Back - Functional

Georgina Cantu

kari williams 

Terri

Biceps & Triceps - Dumbbells Only

Scott Webster

dips to failure are not okay!!!😂😂😭

Biceps & Triceps - Traditional Gym

Leslye

Monique Gillette

Hell of a workout!!! Loves it!!! Thank you!!

Modified some stuff and added more to it 💪🏻

Carlisa 

Chest & Triceps - Traditional Gym

Great morning workout! Got in 4 sets of each plus 5 of the first 3.

Chest - Dumbbells Only

Great workout & finished commandos @ 3:40, resting only once in between :)

Liesel

Maaike

Upper Bodyweight - Functional

Stefanie

Sydney

Sheila

Upper Bodyweight - Home

TBH…I wanted to quit after the first couple minutes but I kept pushing and didn’t quit. I made a modification if I needed to or didn’t go the entire 20 seconds but I didn’t stop. I’m proud that I pushed myself and kept going. This one is tough!!

Stephanie Betsworth

Challenging very hard I love a hard workout

Just getting back into working out after BB and this was killer! Got about 25% of it done, but feeling FIRE! 🔥🔥

Kelsey 

Upper Bodyweight - Home Tabata

Ioana

Only had reasonably light dumbbells so this circuit was perfect… great burn! 🔥 💪

Gym Back & Triceps

Community

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