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I'm always open to new and better things. Just knew this worked...so was going with it.
6/09/09
Triceps & back
3 sets DB kickbacks 20lbs x 8
3 sets DB seated extensions 35lbs x 7, x 6, x 6
3 sets bent over row 60lbs x 10, x 9, x 9
3 sets seated cable pull 70lbs x 7, x 6, x 6
3 sets incline row machine 60lbs x 8
Considering how few calories it burns, training this way while dieting is unnecessarily miserable. You'd do just as well, or better, on a heavy-but short workout plan on such low calories.
Hey chica!!!!!!! Welcome back to the land of blood, sweat and tears|! ;o)
I agree... You willing to switch things up a wee bit? It could be a lot of fun too
If not, may I offer:
'flip this around'
Do your back first.
If you are going to do your whole back in one session (I DO) make sure you hit all three areas: Horizontal (rows) vertical (pull downs) and get your lower back. (SLDL or deads)
(I do traps on delt days)
Another suggestion: put the tri extensions before the kick-backs. KB's are more of a finishing exercise to burn out.(high rep, light weight)
I forgot where I read, maybe Built can shed some light if she knows/agrees...
There is a specified order that is suggested you go in for hitting all 3 heads of the tris.
Do something like dips/bench dips or CGBP 1st.
Then followed by skull crushers or overhead extensions 2nd and finish with something like press down or kick back last.
Don't quote me, as I can't find my source.
Would you like for me to suggest one?
Fun?Burner... Not sure if my last group is called incline row. You have to lay on you stomach - with head/chest higher than your feet then you reach down for a bar that has you weight on it and pull it to your chest. What is that called?