Name: Playbook - Claire Thomas - W4/D4 Back + Triceps
Uploaded: 2024-04-29T18:26:44.699Z
Duration: 50 min
Description: W4/D4 Back + Triceps

David

Marc

Eugenia

This is my favorite workout of the week. I am aiming to see so much progress in my back and triceps always make me happy to work. 
💪🏼🔥

Brittany

Cecelia

Anthony

my boyfriend says 1 star because you really put him in his spot with this workout 🤣💪🏼🫶🏼

Melania

Ashley

Tiffany

Taylor

Ami Waldusky

Jessica

Ginger

Agnes

Had surgery and this was my first workout back after 3 weeks 😅 🔥 
SOOOO GOOD!

Alexandria Dubek

Ashley Leehane

Laurie Messer

laura

Loving these workouts w/metcon sprinkled in!! 🥰 Felling powerful! Did pull-ups instead of wife last pulls. Oof!

Nikki

Melanie Strecker

Hannah 

sarah

Suzanne

Did jump squats for QC. Love this workout! Good flow!

Alexandra Casi

Rolien

Hannah

Emma

Those underhand lat pull downs be dirtyyy

Sierra

Jessie

Leslie

Antonia Hanlon

Courtney Wilson

That was quick but my triceps were feeling it on the push-ups!

Jensen

Loved this workout! Especially the tricep cable work 🎉🔥🌶️

Cassie

I really like the quick cardio on upper body days!

BACK at it with some back & triceps tri-sets! 

Good luck!

💛Claire

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

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldowns

- Grab the bar with an underhand grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Underhand grip lat pulldowns

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

Complete the given 4 exercises back to back, with no rest between. Do all reps for all 3 Tricep exercises (24 total) on one arm before switching to the other arm. Do your quick cardio after you’ve completed all reps on each arm. You’ll get 60-90 seconds to rest between rounds.

- Start with your elbows bent to 90 degrees
- Pull the cable by extending your arm engaging your tricep
- Bend your elbow to return to starting position
- Complete desired reps then repeat on the opposite side

Single arm cable tricep extension

- Holding the cable across the front of your body, elbow bent to 90 degrees
- Extend your arm pulling the cable across your body, engaging your tricep
- Bend your elbows to return to the starting position
- Complete desired reps then repeat on the opposite side

Single arm cable cross body tricep extension

- Standing side on to the cable machine with your arm overhead, elbow bent to 90 degrees
- Extend your arm pulling the cable across, engaging your tricep
- Bend your elbows to return to starting position
- Complete desired reps then repeat on the opposite side

Single arm cable overhead tricep extension

Quad-Set

*8 reps each arm

- Start with your back flat and dumbbell in one hand
- Engaging your lats, pull the dumbbell up toward your hip
- Lower slowly with control 
- Complete desired reps then repeat on the opposite side

DB single arm rows

*8 reps each leg
MODIFICATION - bench dips with both legs on ground 

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position
- Complete desired reps then switch legs

Bench dips - single leg

Tri-Set 2

- Hold a weight plate at your chest
- Raise your upper body engaging your glutes
- Pause at the top and come down

Weighted hyperextensions

MODIFICATION - narrow grip push ups without a ball

- Place both hands on top of the med ball
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Med ball tricep push ups

Tri-Set 3

W4/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

Sandra

W1/D3 HIIT + Core

Samantha

W1/D4 Back + Triceps

Tasha

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

W1/D5 Full Body

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.

Danielle

W2/D2 Legs + Shoulders

Kacy

W2/D3 HIIT + Core

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

W2/D4 Back + Triceps

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

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

Amanda

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. 😮‍💨👏🏼💪🏼🔥

W6/D5 Full Body

Not quite low intensity but I had good intentions

W4/D4 Back + Triceps

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