Name: Playbook - Claire Thomas - W2/D4 Back + Triceps
Uploaded: 2024-04-29T18:26:44.307Z
Duration: 55 min
Description: W2/D4 Back + Triceps

The quick cardio really intensifies these workouts. Triceps are my least favorite thing to train but man Claire, I’m drenched today

Danielle

Sandra

Kacy

David

Marc

First time using my new cable addition to my squat rack and I’m really proud of my growth from when I first started working out to the person I am today. 🤭👏🏼💪🏼

Brittany

Barbara

Diggin’ this quick cardio. My heart rate is up!

Cecelia

Jessica

Loved it!! Was a great pump and my triceps burned and back!! Loved the added cardio to it as well!!

Madison

Suzanne

Ashley

Tilde Rodsten

Taylor

Love this!  Haven’t done any jogging or rowing in a long time.  This was a good way to get back into it.  Fun!

Maribel

Gabriel 

I was humbled how light I had to go on those cable kick backs, much harder than I expected

Patrick

Rebecca

Cheryl

Amanda

Pairing this with core challenged feeling motivated and proud today!

Lizzie

Getting stronger mentally and physically every day 💪

Logan

Did all 25 pull ups strict and did my first 5 proper dips which is an improvement!

laura

Alvaro

Laura Garcia

Nina

Katy

kristyne

Crazy what a difference 30 sec of cardio makes!

Danny

I jumped rope this time because I did burpees last time and got SMOKED! Ready to crush the next one!! 😍

Nikki

This is an excessively long workout. To have to jump off of machines between every set is so unrealistic and not fair to others in the gym. The quick cardio is not a practical idea.

Anonymous

Love Love the superset/quick cardio combo!!!

Melanie Strecker

The added cardio makes a difference. Nice mix up! Thank you!

Hannah 

Love seeing my progress week to week. Didn’t have time to finish the whole workout due to work but made it 85% through

Eloïse LMC

Complete the given 3 exercises back to back, with no rest between. You’ll get 60-90 seconds to rest between rounds.

*MODIFICATION: use an assisted pull up machine or a band*

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull ups

MODIFICATION - use an assisted dip machine or dip from a bench with your knees bent 

- Grab the parallel bars and suspend your body up with straight arms
- Lower your body by bending your elbows while leaning forward
- Dip down until your shoulders are below your elbows
- Lift your body up by straightening your arms

Dips

I define quick cardio (QC) as a quick burst of a bodyweight movement (10-20 reps or 30 seconds) in between sets of a strength training workout.

Take your pick from this list of exercises, or come up with your own QC:

•Jump squats
•Jump lunges
•Burpees
•Box jumps
•V-Ups
•Tuck jumps
•Jump rope/double unders
•High knees in place
•Jumping jacks
•Plank jacks 
•Skiers
•Mountain climbers
•Commandos
•Other

Adding QC between sets is my favorite way to maximize training time & efficiency. You will keep your heart rate up without hindering your weight training goals to build lean muscle. You’ll get time to recover between sets, so you’ll still have the energy to lift heavy & maintain good form. Integrating QC could also help you bust through a plateau because of the metabolic disturbance that it places on your body. In other words, your body will become uncomfortable & THAT is when results happen! 🙌

You can mix up the QC during your workout & pick different exercises each round if you’d like. I personally like to stick to just one or two QC exercises over the course of one workout. 

It is important to choose QC that won’t hinder the weight training portion of the workout So, on chest day you wouldn’t want to choose push-ups as your QC, but maybe jump squats instead. You don’t want to over fatigue your muscles, but instead focus on spiking your heart rate.

Quick Cardio

Tri-Set 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

- Begin with rope in both hands and elbows bent 90 degrees
- Extend your elbows engaging your triceps 
- Return to starting position by bending your elbows

Cable rope tricep push downs

Tri-Set 2

- Keeping your arms straight
- Push the bar down toward the top of your thighs engaging your lats
- Pause at contraction then slowly return to starting position

Ez-bar cable straight arm push down

- Stand tall, abs engaged and upper arms locked at your sides
- Using a reverse grip, pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Ez-bar cable tricep pulldown - reverse grip

Tri-Set 3

*10 reps each arm

- Hinge forward in a staggered stance
- Row the cable toward your body engaging your lats and mid back
- Extend your arm to return to the starting position
- Complete desired reps then repeat on the opposite side

Single arm standing cable row

*10 reps each arm

- Bend at the hips with back flat and elbow bent 90 degrees
- Keep your working arm at your side then extend arm back until parallel with your body
- Complete desired reps then repeat on the opposite side

Cable single arm tricep kickback

Tri-Set 4

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB bent over reverse flies

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

DB tricep kickbacks

Tri-Set 5

W2/D4 Back + Triceps

Sarah

Getting Started

Erica Brewer

Day 1 back to this so when I go to the gym I’m more consistent in following a program. Had to go down to 75lb on bench press from my 95-100 in gym. It just hits different there with friends. 😩

W1/D1 Chest + Biceps

More reps is all - or more leg incorporated :)

Ashley Money

My shoulders are on 🔥from the plate drivers!!!! 😅

Germaine

W1/D2 Legs + Shoulders

Did a 30 min spin class for my HIIT today 🚴👏🏼

Jaclyn

W1/D3 HIIT + Core

Samantha

W1/D4 Back + Triceps

Tasha

Awesome full body workout! Added to the core challenge! ❤️💪

W1/D5 Full Body

Emma

W1/D6 LISS + Core

W1/D7 Rest Day

Would love to have more variance from last week’s workout.

If you want to throw up 🤮, it’s good, right!

W2/D1 Chest + Biceps

My muscles will be sore tomorrow.  My mind will be ecstatic.

W2/D2 Legs + Shoulders

W2/D3 HIIT + Core

Ashley Jennings

Added a 2 minute wind trainer bike to the end of each round, staying above 250 watts. Good one!

Jamie

W2/D5 Full Body

Core challenge workout and low intensity cardio on treadmill. 2.5 miles

W2/D6 LISS + Core

Jenn Watkins

W2/D7 Rest Day

I’m gonna hurt tomorrow, but it will
Feel SO good!

Brian Trammell

W3/D1 Chest + Biceps

Brett

W3/D2 Legs + Shoulders

Burpee /sprint circuit. Then 500 rep circuit

25 min of sprints and devils presses. Sweaty and ready for the day! (A shower first) 😉

Jennifer

W3/D3 HIIT + Core

❤️‍🔥❤️‍🔥❤️‍🔥💪🏼💪🏼💪🏼

Leah

Not sure I under the form on the medicine ball tri push ups
I felt it was targeting my chest in the middle of the pecks

W3/D4 Back + Triceps

Maria De La Torre

W3/D5 Full Body

8 mile run with my unit on President's Day!

Merritt

W3/D6 LISS + Core

W3/D7 Rest Day

Marissa

Felt strong - minor up level on weights. Had to switch to DBs since cable machine was being used. Biceps are toast!

W4/D1 Chest + Biceps

Today was ROUGH. I was legit looking forward to it and I was hurting. Back squat PR @ 135 🍑🔥

W4/D2 Legs + Shoulders

W4/D3 HIIT + Core

Eugenia

W4/D4 Back + Triceps

That was hard! Definitely longer than 45 minutes. 25 reps of anything at one time is challenging, but I love a good challenge! Great sweat for sure!

Krista

W4/D5 Full Body

A rare nice April day in Michigan so I threw my weight vest on and went for a 5 mile walk/jog!

W4/D6 LISS + Core

W4/D7 Rest Day

W5/D1 Chest + Biceps

Allison

W5/D2 Legs + Shoulders

W5/D3 HIIT + Core

Maximo

W5/D4 Back + Triceps

W5/D5 Full Body

W5/D6 LISS + Core

W5/D7 Rest Day

Pushed myself with progressive overload. QC was mountain climbers in first set and last set was air squats. 🫠

W6/D1 Chest + Biceps

Came back to this after my leg day in the gym, skipped first set but I am still dripping after. 👌🏼😮‍💨

W6/D2 Legs + Shoulders

Pushed through but wasn’t feeling it today

W6/D3 HIIT + Core

Such a gratifying pump showing me my hard work. 🥹🤌🏼

W6/D4 Back + Triceps

My heart is so heavy that this was the last lift of Gym Body 2.0. I loved this program and see such a difference in my body from 6 weeks ago. 😮‍💨👏🏼💪🏼🔥

W2/D4 Back + Triceps

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