Online Gym Guide

Back and Triceps Day

Total of 9 exercises targeting the back and tricep muscles. Take a record of weights lifted and reps done.

EXERCISE 1: UNDERHAND GRIP LAT PULLDOWN (3 SETS) (10-12 REPS) (30-45 SECS REST)

Proud Of The Body I Work For
underhand lat pulldown

EXERCISE 2: V-BAR PULLDOWN (3 SETS) (8-10 REPS) (30-45 Secs)

Concentrated male athlete exercising on cable machine
v-bar lat pulldown

EXERCISE 3: REVERSE-GRIP BARBELL ROW (3 SETS) (10-12 REPS) (30-45 SECS)

Male bodybuilder exercising with a barbell
Barbell row

EXERCISE 4: STANDING CABLE ROW (3 SETS) (10-12 REPS) (30-45 SECS)

Man pulling cable of rowing machine
Cable row

EXERCISE 5: STRAIGHT ARM PULLDOWN (7 SETS) (8-12 REPS) (30-45 SECS)

Straight Arm Pulldown

EXERCISE 6: ONE-ARM TRICEP PUSHDOWN (3 SETS) (10-12 REPS) (30-45 SECS)

Tranquil athletic man performing standing single-arm tricep pushdown
single-arm tricep pushdown

EXERCISE 7: CLOSE GRIP BARBELL BENCH PRESS (3 SETS) (8-10 REPS) (30-45 SECS)

EXERCISE 8: WEIGHTED DIP (3 SETS) (8-10 REPS) (30-45 SECS)

Focused man doing dips in the gym
Weighted dips

EXERCISE 9: OVERHEAD CABLE EXTENSION (7 SETS) (8-12 REPS)(30-45 SECS)

Overhead Cable Extension

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