Name: Playbook - Nick Walker - Back & Triceps 💥
Uploaded: 2022-05-04T21:28:06.276Z
Duration: 70 min
Description: Back & Triceps 💥

Miguel

A little fun with the posterior chain to start the workout (Barbell RDL) and then into isolating the back and triceps for some push/pull action! I have been enjoying these types of push pull to get the most out of ARM workouts….utilizing both biceps and triceps in pretty much every workout! Because they are smaller muscle groups, they can be worked more consistently. 

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Warm Up — stair stepper 10 minutes

1. Single Leg Hamstring Curl — 2 x 20 each

2. Barbell RDL — 5 x 12

Back/Tri 1 
3a. Underhand Seated Row — 4 x 12
3b. Overhead Tricep Rope Extension — 4 x 12

Back/Lats/Core
4a. ISO Lat Pulldowns — 3 x 10 each
4b. High Plank DB Row — 3 x 12 each

Back/Tri 2
5a. Half Kneeling Lat Pulldown — 3 x 12
5b. Tricep Push Press — 3 x 15
5c. Dips — 3 x Failure

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Single Leg Hamstring Curl

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

Back/Tri 1 
3a. Underhand Seated Row — 4 x 12
3b. Overhead Tricep Rope Extension — 4 x 12

- Using and underhand grip pull handles towards your hips    
- Pull your hands apart at full contraction focusing on your lower lats

Underhand Seated Row

- Begin with your back to the to cable and hands overhead, elbows close to temples and bent to 90 degrees
- Pull the rope forward until your elbows are straight
- Slowly bend your elbows returning to starting position

Cable Overhead Tricep Extension

Back/Tri 1

Back/Lats/Core
4a. ISO Lat Pulldowns — 3 x 10 each
4b. High Plank DB Row — 3 x 12 each

- Hold Pulldown at bottom of rep
- While one reaches and Performs a rep, the other holds the contraction
- Hold at bottom and alternate

ISO Lat Pulldown

- Support self on elevated surface
- Hand under shoulder
- Keep hips square to ground 
- Row to hip pocket

High Plank DB Row

Back/Lats/Core

Back/Tri 2
5a. Half Kneeling Lat Pulldown — 3 x 12
5b. Tricep Push Press — 3 x 15
5c. Dips — 3 x Failure

- Half kneeling position
- Slight bend forward
- Reach up overhead 
- Pull to top of chest

Half Kneeling Lat Pulldown

- Use pull up/dip assist
- Bend over with hips back and chest up
- Push platform away from you with palms 
- Target triceps abs upper chest

Tricep Push Press

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips

Back/Tri 2

Back & Triceps 💥

Dimitrios

John Paul

It was a great workout it was my first full body looking forward for the next couple workouts tbh is week!

William

Full Body Strength / Size 🔥

Fred

Zhamoyani

Push/Pull Maintenance 👌🏼

I haven’t sweat like this from a workout in a few months. Feels so good to be back!

Michael

This was an intense, highly effective program with limited time commitment!  👏🏽👏🏽

Henry

Full Body / Dumbbell Only ⚡️

Banded Burn 🔥

Nolan

Absolutely killer! Beyond simple to follow alongside you and ensure proper form and technique!

Back & Triceps 💥

Community

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