This pre-contest back and triceps workout is guaranteed to make your muscles scream.
INBA Pro Bodybuilder, David Larson, leads this back and triceps workout with Body Spartan Founder, Gabe Tuft. The two tackle the muscle groups separately, rather than with super sets to try something different and cause muscle confusion. The more you mix it up, the more you grow!
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Back & triceps workout exercise #1: Lat pulldowns
We’re pre-exhausting the lats with this exercise. Remember, this is a pre-contest workout also. So that means we are focusing more on the contraction and the pump than ever before. At the time of filming this, David was just three weeks out from the Natural Olympia in Las Vegas, NV.
| Set | Super set | Reps | Rest |
| 1 – warm up | No | 20 | 2 minutes |
| 2 | No | 15 | 2 minutes |
| 3 | No | 15 | 2 minutes |
| 4 | No | 12-15 | 2 minutes |
| 5 | No | 12-15 | 2 minutes |
The rest of the workout is below, but first have a look at the Body Spartan transformation programs!
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Back workout exercise #2: Cable low rows with a hammer grip
We found a handle with a hammer grip that was slightly wider than the standard close grip. Our goal was to knock out 15 reps on each set and go as heavy as possible without worrying about injury. For Gabe, this meant lifting heavier, for David it meant using slightly lighter weight to avoid injury while in contest prep.
| Set | Super set | Reps | Rest |
| 1 | No | 15 | 2 minutes |
| 2 | No | 15 | 2 minutes |
| 3 | No | 12-15 | 2 minutes |
| 4 | No | 12-15 | 2 minutes |
Back workout exercise #3: Hammer Strength low row machine
The first two sets were done as follows:
- 10 reps with single arms (each)
- 10 full reps with both arms simultaneously
The third set was focusing on tension so we held each rep at the top of the range of motion for at least 1-2 seconds for ten full reps. Then we did ten additional reps at a normal tempo.
The fourth and final set was a drop set to failure each of the two drops.
| Set | Notes | Reps | Rest |
| 1 | Single arm then double arm | 10/10/10 | 2 minutes |
| 2 | Single arm then double arm | 10/10/10 | 2 minutes |
| 3 | Hold at top for 1 sec, then normal tempo | 10/10 | 2 minutes |
| 4 | Drop set | 10/15 | 2 minutes |
Triceps workout exercise #1: Single arm rope extensions
Tie a rope in a knot if you need to so you can perform this exercise. Lock your upper arm underneath your pec, turn your head away from the cable, and contract the triceps to move the weight.
| Set | Super set | Reps | Rest |
| 1 | No | 20 | 2 minutes |
| 2 | No | 20 | 2 minutes |
| 3 | No | 15 | 2 minutes |
| 4 | No | 15 | 2 minutes |
Triceps workout exercise #2: Overhead dumbbell extensions
No secrets here guys. These are standard overhead extensions with a dumbbell. Get a full range of motion but don’t lock out at the top. Keep your elbows slightly bent so you maintain constant tension on the triceps the entire time.
| Set | Super set | Reps | Rest |
| 1 | No | 20 | 2 minutes |
| 2 | No | 20 | 2 minutes |
| 3 | No | 15 | 2 minutes |
| 4 | No | 10-12 | 2 minutes |
Back workout exercise #4: Smith machine bent over rows
You can use an underhand or overhand grip on this back workout exercise. We’re switching over to back again here, just to mix up the blood flow.
| Set | Super set | Reps | Rest |
| 1 | No | 15 | 2 minutes |
| 2 | No | 15 | 2 minutes |
| 3 | No | 12-15 | 2 minutes |
| 4 | No | 12-15 | 2 minutes |
Triceps workout exercise #3: Reverse grip triceps pushdowns
Make sure you don’t bounce with your legs to force the movement. This should be a strict form finisher. Lock your upper arm in place from your shoulder to your elbow and try not to let that portion of your arms move. Let your elbow be the hinge for every rep.
| Set | Super set | Reps | Rest |
| 1 | No | 20 | 2 minutes |
| 2 | No | 20 | 2 minutes |
| 3 | No | 20 | 2 minutes |
| 4 | No | 20 | 2 minutes |