Fatloss & maintaining muscle part 3: Weight training back & triceps
This article is part a bigger post: My bodybuilding routine: Fatloss & maintaining muscle. Today part #3: Weight training back & triceps.
My back was one of my weaker parts and it still isn’t my strongest bodypart. Partly because I have probably neglected it too long in the beginning and partly because it’s probably never going to be my strongest.
I train my triceps when I do my back. A lot of people will stick to biceps. My (and other trainer’s) theory is that you are using your biceps so much during your back training, that you won’t be able to give the full 100% anymore to train your biceps. If you stick to triceps, you can give them the full 100%.[table “4” not found /]
|Wide Grip Pull Ups|
|Seated Cable Rows|
|Straight Arm Pulldown|
1) Dead Lift
It’s all about the form. This is a compound exercise, which means you are training more than just your back. Since you have to maintain stability during the entire lift, you train your legs, your back and don’t forget your abs. They all have to work together. Most people can go pretty heavy on this one, just keep in mind, form is the most important thing!
2) Wide Grip Pull Up
I never skip this one. Whether I do a pull up or a pull down with cables. This one hits your lats really hard, but a lot more muscles are involved with a pull up. Biceps and abs are just two worth mentioning.
3) Seated Cable Rows
The dreaded cable rows. I have trouble adding weight with this one and am stuck at around 60 kgs. But it’s one of the best execises there is for your back.
4) Straight Arm Pulldown
This is an exercise which trains your back, but also hits your front, pectorial area.
|Cable Rope Overhead Triceps Extension|
|Overhead Barbell Extension a.k.a. Skull Crushers|
|Reverse Grip Tricep Extension|
1) Cable Rope Overhead Triceps Extension
A good one to develop your triceps is doing an overhead tricep extension. I normalle lean forward and use the cable coming from the upper lever. Especially after a straight arm pulldown you will feel this one burn 🙂
2) Overhead Barbell Extension a.k.a. Skull Crushers
This is one of my favorites! Use an EZ curl bar and start crushing skulls!
3) Reverse Grip Tricep Extension
This one really burns the last out of my triceps and works the inside of your triceps. I prefer to do this exercise while I lean over, horizontally. I will just put the cable lever down, so it aligns with my body and do the exercise like you would do a normal tricep extension with a dumbell.