Back And Triceps Workout
When it comes to training back with another muscle group 99% of guys would throw in biceps.
It makes sense right? That's how personal trainers and fitness magazines have been advising guys to train for years! As when you're performing your back exercises - be it the pull-up, bent over barbell row or lat pulldown your biceps are working as the secondary muscle group. Since your biceps are already being activated during your back workout you may as well hit them directly after you've finished your back exercises... right?
You could, but here's the thing - that's not an efficient way to train.
You'll always be entering the biceps portion of your workout fatigued and as such won't be able to properly apply progressive overload to your biceps.
That's where the back and triceps workout comes in.
By combining chest and biceps in one workout followed by back and triceps in another workout we can hit each muscle group while it's fresh, and as such get in a proper workout with some heavy weight - not a poor effort after our biceps/triceps are always fatigued due to being the secondary muscle group targeted.
If you opt to follow a regime of this style I recommend the following training split
- Chest and biceps
- Back and triceps
- Shoulders and legs
Depending on how long you've been training either use the above as a three day split on Monday/Wednesday/Friday or for the more advanced gym-goer perform a 6 day regime (2 cycles of the above) followed by 1 day of rest per week.
The Back Exercises
Pull-Ups
With arms fully extended and slightly wider than shoulder-width grasp your pull-up bar and assume a dead hang position.
Tilt your head to look slightly upward and maintain a small arch in your back, this will create the slight angle you'll maintain in your torso for the duration of the set.
Drive your arms down and back, pulling through your lats until your chin clears the bar.
Slowly lower yourself back down to the dead hang starting position.
Repeat for the desired number of repetitions with this full range of motion.
Check out my photo & video guide of this exercise here.
Pendlay Row
Stand with your mid-foot under the bar, medium stance.
Grip the barbell slightly wider than a regular bent over row.
Maintain a slight bend in your knees, however not too much as you'll be blocking the path of the barbell.
Lift your chest up and straighten your back to assume a position as horizontal to the floor as possible.
Pull the bar towards the ceiling, squeeze as the bar reaches your lower chest.
Lower the barbell back down to the ground in a controlled manner, allowing it to come to a stop on the floor before proceeding with your next repetition.
Check out my photo & video guide of this exercise here.
One Arm Dumbbell Row
Place one leg on top of your flat bench before bending your torso forward from the waist until your upper body is parallel to the floor.
Place the matching arm on the bench for additional support.
With the opposite arm while maintaining a straight back, parallel to the ground pick up your dumbbell with your palm facing toward your torso.
Pull the dumbbell up toward your chest while keeping your arm tucked in tightly against your side. Your shoulder should not jerk around at all nor should your torso change position - only the arm is involved in this pulling movement,
Slowly lower the dumbbell back down until your arm is fully extended, repeat for the desired number of repetitions before switching arms.
Check out my photo & video guide of this exercise here.
Straight Arm Pulldown
With your straight bar attached to the top pulley of your cable machine grip the bar with a slightly wider than shoulder width grip.
Take 3 steps back before bending your torso forward 30 degrees and fully extending your arms (while maintaining a slight bend in the elbow).
Squeeze your lats together while maintaining straight arms to pull the bar down until your arms are next to your upper legs.
Slowly return the bar to the top pulley starting position with straight arms.
Check out my photo & video guide of this exercise here.
The Triceps Exercises
Dumbbell Skull Crusher
Grip a dumbbell in each hand, lay down on a flat bench and fully extend your arms.
Without moving your upper arms proceed to lower the dumbbells by moving your forearms downward toward your head.
Pause for 1 second as the dumbbells are almost touching your forehead.
Extend your elbows to drive the dumbbells back up until your arms are fully extended, hold this contraction for 1 second.
Repeat for the desired number of repetitions.
Check out my photo & video guide of this exercise here.
Dumbbell One Arm Triceps Extension
Sit on a bench and hold a dumbbell overhead with your arm extended.
Tuck your elbows in while remaining perpendicular to the ground while you begin to lower the dumbbell behind your head.
At the bottom of the movement flex your triceps to drive the dumbbell back up until your arm is fully extended.
Repeat for the desired number of repetitions before changing arms.
Check out my photo & video guide of this exercise here.
Dumbbell Triceps Kickback
Grip a dumbbell in one hand with your palms facing in towards your body, your back should be straight while you lean forward and maintain a slight bend in your knees.
Starting with your arms tucked in close to your body while your upper and lower arm form a 90 degree angle.
Without moving your upper arm proceed to flex and drive through your triceps to extend the weight until your arm is essentially straight (only your forearm should be moving to achieve this).
Hold this contraction for 1 second.
Repeat for the desired number of repetitions before switching arms.
Check out my photo & video guide of this exercise here.
Putting It All Together... My Chest And Biceps Workout
Now we've got the exercises sorted for our back and triceps workout below you'll find the rep range and order I recommend you perform this workout in for optimal gains.
As back is the larger muscle group we'll be hitting our back first before finishing off with our dumbbell triceps exercises.
SJ's Back And Triceps Workout
- Pull-Ups - 4 sets - 'Till failure
- Pendlay Rows - 4 sets - 8 reps per set
- One Arm Dumbbell Rows - 3 sets - 10 reps per arm (per set)
- Straight Arm Pulldowns - 3 sets - 10 reps per set
- Dumbbell Skull Crushers - 4 sets - 8 reps per set
- Dumbbell One Arm Triceps Extension - 3 sets - 10 reps per arm (per set)
- Dumbbell Triceps Kickback - 3 sets - 10 reps per set
