Tricep exercises

1. Close-Grip Barbell Bench Press
4 sets, 6, 6, 8, 10 reps (60-90 seconds rest)


2. Triceps Pushdown - Rope Attachment
Superset with Triceps Overhead Extension
3 sets, 10-12 reps


3. Triceps Overhead Extension with Rope
3 sets, 10-12 reps

4. Parallel Bar Dip
Note: Keep your body as upright as possible—don't lean forward. Also, try to keep your elbows from flaring out as you do the move.
3 sets, 8-10 reps (60-90 seconds rest)

5. Decline EZ Bar Triceps Extension

3 sets, 10 reps (60 seconds rest)

6. Tricep Dumbbell Kickback

3 sets, 12 reps (60 seconds rest)

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Full Back workout routine

Back-Thickness Routine: 

1. Bent Over Barbell Row
3 sets, 8-10 reps (overhand grip)
3 sets, 8-10 reps (underhand grip)


2. One-Arm Dumbbell Row
4 sets, 8-10 reps (per arm)

3. T-Bar Row with Handle
4 sets, 8-10 reps


4. Barbell Deadlift
5 sets, 8-10 reps


Back Width Routine

1. Wide-Grip Lat Pulldown
Note: Do the first 4 sets with your torso vertical, then lean back at a 45-degree angle to the floor and pull the last 8 reps to your upper chest.
4 sets, 8 reps (plus 8 more reps)



2. Lying T-Bar Row
4 sets, 10 reps (wide grip)


3. Seated Cable Rows
4 sets, 10 reps (use wide grip lat-pulldown-bar attachment)

4. Superset
Straight-Arm Pulldown
4 sets, 12 reps

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