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Back and triceps – 7th January 2013

SmartShake shakers

First, a big thanks to SmartShake for sending two shaker replacements as I broke mine! That guarantee is amazing!

Warm-up:
Mobility
Lightweight versions of exercises to come

  • Wide Grip Pull-up, 3 sets x 10 reps
    60 sec rest
    Tempo 4010
  • Inward Grasp Chin-up, 2 sets x 10 reps
    60 sec rest
    Tempo 4010
  • Single Arm Row, 5 sets x 10 reps
    60 secs rest between arms/sets
    Tempo 4010
  • Seated Dumbbell Triceps Extension, 5 sets x 10 reps
    60 sec rest
    Tempo 4010
  • Supersets of:
    • 1. TRX triceps extension
    • 2. TRX inverted row
      3 sets x 10 reps TRX Triceps Ext, 10 reps TRX inverted row
      60 sec rest
      Tempo 4020

Sean Lerwill - Author

Sean is an former-Royal Marines Commando Officer & Physical Training Instructor. He has been published as a writer five times, has a BSc in Molecular Genetics and a Post Graduate Certificate in Education. He is also a Maximuscle ambassador.

Out now: The Ration Pack Diet
Plus: Pass the PRMC