Workout Routine

Back/Triceps

by PapaFrog11

Workouts

Workout 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
60 sec
2
65% 1RM
8
60 sec
3
75% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

deadlift

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
60 sec
2
65% 1RM
8
60 sec
3
75% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

barbell row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
60 sec
2
65% 1RM
8
60 sec
3
75% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
60 sec
2
65% 1RM
8
60 sec
3
75% 1RM
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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

seated cable row

3 sets

EZ Bar Skull Crushers

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
60 sec
2
65% 1RM
8
60 sec
3
75% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

EZ Bar Skull Crushers

3 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
60 sec
2
65% 1RM
8
60 sec
3
75% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

overhead triceps extension

3 sets

Cable Rope Tricep Push Down

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
60 sec
2
65% 1RM
8
60 sec
3
75% 1RM
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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Cable Rope Tricep Push Down

3 sets