Strong Back & Triceps Workout // Day 23 HR12WEEK 2.0

Strong Back & Triceps Workout is Day 23 in Heather Robertson‘s 12 Week Program. This is another intense upper body strength workout that complements Day 21 Chest & Shoulders. Choose challenging weights and you will really work your back and triceps well. I know by the third round of each triset I was struggling. When I set up my weekly YouTube play list, I didn’t pay attention to how short this workout is or I would have chosen a longer finisher. I used one of Heather’s Daily 10 workouts: Day 6 Arm Toning as my finisher, which worked really well with this workout, but I normally would have chosen something a bit longer to round out my hour. Still, I got an excellent metabolic back and triceps workout this morning.

This is a cardio + strength triset workout. There are 3 trisets. You do each triset 3 times then do a cardio burst. All of the exercises are done interval style: 40 seconds of work followed by 20 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down the intervals and recoveries. During the recovery Heather previews the next exercise. During the preview Heather also shows low impact variations for the cardio bursts.

Strong Back & Triceps Workout is 40:25 minutes; 4 minute warm up and 4:45 minute stretch. Equipment: dumbbells and a fitness mat. Heather is using 5, 10 and 15 pound dumbbells. The weights listed below are what I used.

Triset 1:

  1. Single arm overhead tricep extension (one 11# DB)
  2. Repeat #1 on other arm
  3. Tricep push up
  4. Repeat #1-3 two more times

Cardio burst: Flying frog (jump squats tapping fingers to floor while in squat, alternate opening arms out to sides in a T with reaching arms overhead when jumping)

30 second rest

Triset 2:

  1. Renegade row, alternate arms (25# DBs)
  2. Pull overs (lay on back with legs raised and knees bent at 90 degrees, perform a pull over w/ upper body while holding lower body in this position) (one 35# DB)
  3. Skull crusher (lay on mat with knees bent and feet close to glutes, raise hips and hold bridge isometrically while upper body does skull crushers) (11# DBs)
  4. Repeat #1-3 two more times

Cardio Burst: Rear pull jacks (cross jack the legs, arms are raised to shoulder level, reach arms in front of you (crossing them) then pull elbows back behind you in time with legs, keep arms elevated at shoulder level)

30 second rest

Triset 3:

  1. Single arm bent over row (one 40# DB)
  2. Repeat #2 on other arm
  3. Scapular squeeze (extend arms/DBs straight to side with palms facing ceiling, pull elbows behind waist) (7# DBs)
  4. Repeat #1-3 two more times

Cardio burst: Burpee jacks (one jumping jack when standing then place hands on floor and jump legs out into a wide leg plank, jump feet back into hands)

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

One thought on “Strong Back & Triceps Workout // Day 23 HR12WEEK 2.0

  1. Good Wednesday morning to you!

    Today I did Caroline’s Day 41 quintessential quads and calves. Great workout in terms of variety. The rests (20s) were ok when you switched sides but when working both legs, the second set came just a little too fast for me. 😉 I sometimes had to pause to grab a bit more rest before carrying on. Caroline has a good stretch at the end which is always appreciated since she skimps on most post-workout stretches.

    I finished with a tough 10-min ab segment from Heather – tough because there are no rests! 😭

    We are finally getting our new couch today after waiting 5 months! 🎈

    Like

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