Back and Triceps workout with David Larson

This back and triceps workout is short and viscous and will leave both muscle groups sore AF

Mixing things up this week, Gabe Tuft brought in our newest edition to the team, David Larson, to see how he could do with a back and triceps workout. The entire workout consisted of three different exercise super sets. Each one started with a back exercise and was then super set with a triceps exercise. Mixing up the workouts is critical to continued growth. Even if you continue to mix up your routine on a regular training split, you’ll eventually burn out. Mixing in push-pull days and training two body parts at the same time, every now and then, will add and extra bit of shock to the muscles and keep you from plateauing.

Also, David Larson’s story is one that may just blow your mind. Just two days after breaking his back in a motorcycle accident, his determination and will to continue and recover had him wheeling himself out of the hospital. His road to recovery and his drive to be successful once again and motivate people in the process is truly amazing. David tells his story mid-workout in the video below.

Body Spartan back and triceps super set workout

For this back and triceps workout, we’re going to be doing 5 sets of each exercise and keep the rep scheme the same for both the back and triceps exercises. There’s no shame in using wraps for this either. We’re big proponents of making sure we get the most out of targeting the specific muscle group we are working on. Adding wraps to the equation allows you to focus more on your back and less on worry about your grip. Work forearms on their own day, dedicate some time to them, and watch them become mutant forearms quickly. Also, there should be no rest when switching from a back exercise to a triceps exercise. Take your rest after you’ve done both exercises back to back.

Lat pulldowns to the front super set with rope triceps pushdowns

Make sure you are using strict form and pulling the bar down as far as possible. The bar in this video has an extremely exaggerated bend in it so you may not see the guys pull all the way to their chest. As long as your hands are parallel with your chest is what really matters here.

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Bent over rows super set with lying dumbbell triceps extensions

We used a smith machine for the bent over rows, specifically to help target the lats. Without having to worry about “lugging” the weight up, you can do higher reps and focus on squeezing and contracting the lats at the top of this back exercise.

For triceps extensions, as you begin to reach failure, use partial reps to finish the set. This will keep tension on the muscle, continue to force blood into the muscle cells, and also recruit more muscle fibers than if you simply stop or cheat.

Hammer strength lat pull downs super set with overhead triceps extensions

Keep your chest upright and pull your shoulders back on the lat pulldown machine. Get a good stretch when returning the weight to the top but be sure to avoid pulling with your shoulders or your lower back. Make sure you use strict form here. Also for the triceps overhead extensions, be sure to soft lock at the top to ensure constant tension on the muscle.

Recap for back and triceps super set workout

While this seems like a shorter workout, it took us a solid hour and a half to complete it. If you do this right and train to failure on every single set, you should be in a full on sweat and pretty much saying to yourself, “Who’s f-ing idea was this, anyway?” At least, that’s what Gabe said midway through the barbell rows. Drop us a line and let us know what you thought!