Back & Tricep Strength (Supersets Workout) is Day 6in Heather Robertson‘s 12 Week 4.0 program. This was an intense upper body strength workout that really hit my back and triceps thoroughly. I had to drop to lighter weights on one of the exercises and I was considering it on some of the other exercises! It gets metabolic near the end, too, with a burpee variation.
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 your intervals and recoveries. During the recoveries Heather previews the next exercise. At the bottom of the screen during the preview, there is a small graphic with a weight recommendation–light, medium or heavy.
Back & Tricep Strength (Supersets Workout) is 43:54 minutes; 1:05 minute intro, 3 minute warm up and 2:45 minute stretch. Equipment: light, medium and heavy dumbbells. The weights listed below are what I used.
- Bent over rows (alternate arms) (30# DBs)
- Overhead press (double high kneeling overhead tricep extension/French press) (one 27.5# DB)
- Repeat #1 & 2 two more times
- Cross & press (stand holding one DB in one hand, other hand is behind back, extend arm holding DB to ceiling w/ palm facing forward, bend elbow bringing end of DB to opposite shoulder, keeping arm straight from shoulder to elbow) (12# DBs first set, 10# DBs last 2 sets)
- Repeat #4 on other arm
- Repeat #4 & 5 two more times
- Pull over (lay on back with legs raised and knees bent at 90 degrees, hold one DB in both hands and do a pullover) (one 40# DB)
- Diamond push up (tricep push up–hands are close together under chest with pointer fingers and thumbs together so hands form a diamond, do a push up keeping arms close to sides)
- Repeat #7 & 8 two more times
- Scapular squeeze (extend arms out to sides in a T with palms facing ceiling, pull elbows behind ribs then push elbows back out to a T) (8# DBs)
- Fly & kickback (hinge forward, alternate one read delt fly with one tricep kickback) (9# DBs)
- Repeat #10 & 11 two more times
- Single arm bent over row (one 50# DB)
- Repeat #13 on other arm
- Repeat #13 & 14 two more times
- Narrow press (tricep/chest press, arms are kept close to sides, palms face each other) (25# DBs)
- Renegade burpee (in straight arm plank do one renegade row each arm then jump feet into hands and stand, place DBs on mat again and jump feet back out to plank) (30# DBs)
- Repeat #16 & 17 two more times
For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
