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Stirlings’ Sexy & Sculpted Series: Back and Triceps

Emily Stirling
February 04, 10

Since I received such a great response from my “Sexy & Sculpted Showstopping Legs Workout”, I have decided that I am going to start a new series of my favorite workouts, labeling them “Stirlings’ Sexy & Sculpted Series”

This month I am featuring a combo that most would not commonly think to put together, back and triceps. Since these are two areas that are not visible to the eye, they can sometimes be overlooked. Since I never like to show my weakest points, I make sure I try to incorporate as much of the back side of my body, as the front side. In bodybuilding, fitness, figure or any fitness modeling, the ones that have it complete from front to back, are usually the ones that walk out with the show!

Emily Stirling

Back and Tri’s … here we go!

The game plan: Moderate to high intensity, moderate reps, moderate weights. Superset/Triset style with cardio intervals of jogging and skipping to keep heart rate up, and minimize rest periods.

*Note: this is not a beginners workout

The attack:

Warm up: 10 mins (5 walk/ 5 light jog)

Triset 1: 3 sets, 15 reps
High Cable Power Row
Plank DB Row
Reverse DB Lateral Raise
1 min running @ 6.5 mph
*repeat*

Triset 2: 3 sets, 15 reps
Bent Over Reverse Barbell Row
Straight Arm Pulldown (modified to hit mid back/xmas tree/lat area)
1 Arm DB Row- power style
1 min running
*repeat*

Triset 3: 3 sets, 15 reps
OH Rope Tricep Press
Bench Dips (feet elevated)
Skullcrusher- close grip press combo
1 min running
1 min skipping
*repeat*

Superset 4: 3 sets, 15 reps
1 Arm Overhead DB Press
Tricep Pushups
Rope Pressdown
1 min running
1 min skipping
*repeat*

FINISHER: 100 reps of isolate Tri straight bar cable press *if doing with a partner… 200 reps, between the two of you, while one is doing reps, the other is doing pushups*

Good luck!