Workout Routine

Free

Back/Triceps

by PapaFrog11

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Workout 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
8
60 sec
2
65% 1RM
100 lbs
8
60 sec
3
75% 1RM
115 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

deadlift

3×8+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
8
60 sec
2
65% 1RM
100 lbs
8
60 sec
3
75% 1RM
115 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

barbell row

3×8+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
8
60 sec
2
65% 1RM
29 lbs
8
60 sec
3
75% 1RM
34 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

lat pulldown

3×8+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
8
60 sec
2
65% 1RM
29 lbs
8
60 sec
3
75% 1RM
34 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

seated cable row

3×8+

EZ Bar Skull Crushers

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
8
60 sec
2
65% 1RM
100 lbs
8
60 sec
3
75% 1RM
115 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

EZ Bar Skull Crushers

3×8+

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
60 lbs
8
60 sec
2
65% 1RM
70 lbs
8
60 sec
3
75% 1RM
85 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

overhead triceps extension

3×8+

Cable Rope Tricep Push Down

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
8
60 sec
2
65% 1RM
29 lbs
8
60 sec
3
75% 1RM
34 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Cable Rope Tricep Push Down

3×8+