This workout consists of 9 exercises in total. 5 exercises engage the back, while the remaining 4 engage the triceps.

Exercises:

THE BACK

1) Lat pulldown: we provided 3 additional videos where you will learn the proper form. This exercise looks easy to perform, but it is not. There are a few things that you need to know. If you do not perform it well, you will activate mostly the upper part of the back, or the biceps instead of the latissimus. (4 sets)

2) T-bar row:  It is important to retract shoulder blades as much as possible at the top where you squeeze the back. As you pull the bar toward yourself, push the chest up and pull the shoulders to the back. The front deltoids should finish far behind the chest at the end of the positive rep. The drop set routine: 5 reps, 2 plates less, 5 reps, 2 plates less, 5 reps...go like this until you are left with only 1 plate. (4 sets - the last one is a drop set)

3) High to low underhand row machine: use the underhand grip. If you do not have this machine in your gym, use any row machine with an underhand grip.

4) Straight arm rope pulldown: We provided an additional video explaining the proper form of this exercise, as people make mistakes here by engaging the triceps more than the back.

• Exercises 3 and 4 are supersets. Supersets = Exercise 3, no rest, Exercise 4, rest 1 - 2 min. Repeat this superset for 3 rounds.

5) High to low Overhand machine: This is not a single-arm variation as exercise No.3 and it is NOT an underhand grip (it is an overhand grip). (3 sets)

In addition, we have provided a video on how to retract shoulder blades properly when working out the back.

THE TRICEPS

1) Rope cable triceps extension: You can find an additional video on this exercise, as people also make mistakes here resulting in less triceps activation. (3 sets)

2) Seated single-arm triceps extension: try to stretch the triceps at the end of the negative rep. The more the tricep is stretched before the positive rep starts, the more you will activate the triceps. At the end of the positive rep, the arm should finish straight. (3 sets)

3) Triceps extension machine: If you do not have this machine in your gym, you can use the cables or the dumbbells. Alternatives could be a Single-arm triceps pushdown with a cable / a Single-arm dumbbell (or cable) kickback.

4) Triceps overhead extension machine: if you do not have this machine in your gym, you can use the cables for the Triceps overhead cable extension.

* Exercises 3 and 4 are supersets. Superset = Exercise 3, no rest, Exercise 4, Rest 1- 2 min. Repeat this superset for 2 rounds.