What you’ll need:
Pulley workout system
30 - 45 minutes
Rack Chins 3 x 10
Incline Dumbbell Row 3 x 6
Upright Row 3 x 12
Superset – 3 x 7
Tricep pushdown flip grip
Superset – 3 x 7
Bicep curl flip grip
Opposite leg toe touches 3 x 30 seconds
Side Crunches 3 x 30 seconds each side
Windshield Wipers 3 x 30 seconds
Plank 1 minute finisher
Your back and arms are interconnected and often work in tandem – even when you don’t realize it. A strong back will help pull your shoulders back and protect them from injury, give you good posture, and help you stabilize your upper body. For most back exercises and practical movements we must also engage our biceps and triceps to be able to engage our back. Thus, the reason we pair them together in a workout. We will be engaging them all in different ways so as to hit all the smaller muscle groups along the way and really get you sweating while encouraging muscle growth and strength.
Warm up: 5 minutes on exercise bike or a light jog on the treadmill
Dynamic stretching or warm up sets: Arm circles, shoulder rolls, light warmup sets with minimal weight.
Now we’re ready to go and get the blood flowing to our arms and back. We'll start with the back-centric lifts because they will also be engaging your arms and we want you unfatigued from previous arm work.
For rack chins, find an empty squat rack or smith machine. Lower the bar to an appropriate height. Having the bar closer to the ground will make the exercise more challenging and having it higher up will make it easier. Set it at a level where you are challenged but not unable to do your 10th rep. Face the bar and grab on, palms down. Work your feet forward as far as possible while keeping your body flat and straight. Extend your arms and pull yourself towards the bar while squeezing your shoulder blades together. Repeat for 3 sets of 10 reps.
Next we’re onto doing incline dumbbell rows. Find an adjustable bench and angle it at about a 45 degrees. Grab some dumbbells. One for each hand. Face the bench and rest your chest against the seat with your feet stabilizing behind you as you lean. Row each dumbbell up from the floor while pinching your shoulder blades together. This will activate different muscle than the rack chins and force you to use your lats, traps, and anterior and posterior stabilizing muscles. 3 sets of 6. The weight should be more challenging in these sets.
To finish off our back we will do upright rows. Find yourself a barbell or a dumbbell if none are available. Let the weight hang in front with straight arms. Pull up while keeping the bar as close to your body as possible. Keep your elbows pointed up. Try to pull all the way to your chin. Lighter weight here. 3 sets of 12 reps.
Onto arms! These will burn you out so take a deep breath and push through. They are meant to challenge your muscles with minimal rest and force them to adapt with a reduced time to reoxygenate the blood.
A super set means that we are alternating between two exercises with no rest in between. Essentially we are doing two simultaneous sets of different exercises. So as soon as you finish one, you start the other and then rest before your next set of each exercise. Our first super set is for our triceps. Find a pulley and raise the hinge to a height above your head. Attach an adjustment that allows for you to push down towards the ground.
We will begin with general tricep pushdowns. Grasp the bar with palms facing down while keeping your elbows tucked close to your body. You don’t want your shoulders to move at all during the exercise. Our upper arm should stay locked at our sides and the only thing moving should be the hinging at our elbow. Push the bar down towards the ground and repeat for 7 reps. Now, flip your hand so that your palms are up and do the same exercise for 7 reps. 3 super sets.