It is important to be consistent in our training. More if our intention is to achieve fast results and in record time. And while for many the current pandemic situation has meant an abrupt closure for the training of many. That does not mean that you cannot train from home, because with the back and triceps routine that we will share today. You would realize how from home you can train just as hard as in a gym, just follow our instructions to feel the hard work.
It is worth mentioning that the following routine is exclusive to gain muscle mass. Well, some exercises can be intensified using weights or an object that replaces them. If your interest lies in losing weight, unfortunately this routine will not be of great help to you, however it does not hurt to take the time to get to know it.
Well, the information expressed their complements the routine that is shared in this publication. Without further ado, let’s start with the list of exercises for this intense back and triceps routine at home.
Back and triceps circuit at home.
This routine consists of performing a circuit of back and triceps exercises. Which means the circuit must be completed approximately four to five laps, and no rest is taken until one lap is completed. Bearing that in mind, let’s know what are the exercises that make up this circuit.
Rowing (12 repetitions).
We start this strong back and triceps routine with the oars. Exercise which we can do by taking some weight, it can be a couple of bottles of soap or if you have a much better set of dumbbells at home. Already with the weight to be used in hand, what proceeds is to adopt the correct posture for this exercise… It consists of a slight inclination of the knees, and of the back, taking as a guide that our weight is located at the same height as the knees. Make sure your chest is upright.
With the correct posture, what proceeds is to raise the weight in a controlled way, until reaching an approximate height of the ribs.
Fund (12 repetitions).
Being a back and triceps routine, we will be constantly interspersing between muscles. In this case, the work corresponds to the latter… To make the funds correctly. We will need to be near a chair or, failing that, some elevated surface that allows us to lower and raise our body with our arms.
The exercise does not present great difficulty in terms of its realization, because as such it is simple and comfortable to do. The important thing is that you make sure you feel the work in the triceps, if you are not feeling it, you are doing something wrong.
Row High (12 repetitions).
This exercise is very similar to the first one we shared. Well, in essence, the same technique and posture are maintained. Except that the difference between the high row and the normal row is the position of our arms.
As you can see in the image, we will place the arms in the shape of an “L” (ele) lying down. From our shoulders, pointing to the ground. In this way when we lift the weight, we will feel the work in the entire upper back area. Unlike the previous one where we felt the work on the sides and lower area.
Triceps kick (12 repetitions).
We return the attention to the triceps with this exercise. The position to be adopted is similar to the previous exercises. Except that now we must lean our torso forward a little more. Leaving the back straight, with the chest out and the buttocks also out. Be careful with the inclination of the knees, as these will allow the posture to be achieved comfortably.
Once we understand what the posture is like, what comes next is to perform a “kick” with the arms. Pulling the hand back. This is how you can work the triceps, receiving the help of the weight you carry in your hand.
Superman (12 repetitions).
To finish this back and triceps routine, we will finish by strengthening the lower part of our back with this exercise. For this we must take our chest to the ground, we can use a mat to avoid lying on the rigid floor. Once there you have to stretch your arms out in front and leave the tips of your feet touching the ground.
Understanding the posture, what proceeds is to gently lift the entire torso upwards. What will allow to put pressure on the lumbar.
We hope you liked this back and triceps exercise routine. The credits for the images used in this entry are for the Gim topz you tube channel.