Weightlifting Transformation Journal
Workout 27: Back & Triceps
1. Grab the pull-up bar with a grip that is slightly wider than shoulder-width apart and your palms facing away from your body.
2. Engage your back muscles and pull your body up towards the bar until your chin is over the bar.
3. Slowly lower yourself back down to the starting position, with your arms fully extended and your shoulders relaxed.
1. Start by placing a dumbbell on the floor on the right side of a workout bench. Position your left leg on the bench. Plant your right foot on the floor for stability.
2. Lean over the bench with your left hand placed on the bench for support. Pick up the dumbbell with your right hand, making sure to maintain a neutral spine and engage your core muscles.
3. Pull the dumbbell up towards your torso, keeping your elbow close to your body and squeezing your shoulder blades together. Pause at the top of the movement, then slowly lower the weight back down to the starting position.
4. Complete the desired number of repetitions on your right side, then switch to the other side so that your right hand and right leg are utilizing the bench and you’re lifting with your left hand.
1. Stand in front of a cable machine with a straight bar attachment at shoulder height. Grab the bar with an overhand grip and arms fully extended.
2. Keeping your arms straight, pull the bar down towards your thighs by contracting your lats and shoulder blades. Make sure to keep your core engaged and your back straight throughout the movement.
3. Slowly release the bar back to the starting position with control.
1. Attach a close grip handle to a cable machine and adjust the weight to your desired resistance level.
2. Sit facing the cable machine with your feet shoulder-width apart and your knees slightly bent.
3. Grasp the handle with both hands, palms facing towards each other, and extend your arms straight out in front of you.
4. Keeping your back straight, pull the handle towards your chest, squeezing your shoulder blades together at the top of the movement.
5. Hold the top position for a moment, then slowly lower the handle back to the starting position.
1. Lie down on a flat bench with a barbell or EZ-bar and hold it with an overhand grip, arms extended straight up above your shoulders.
2. Slowly lower the bar towards your forehead, keeping your elbows pointed straight up towards the ceiling and your upper arms stationary.
3. Pause when the bar is about an inch away from your forehead, then lift it back up to the starting position by extending your elbows.
1. Lie down on a flat bench and grip the barbell with your hands shoulder-width apart or closer, palms facing away from your body.
2. Lower the bar towards your chest, keeping your elbows close to your body. Pause for a second and then push the bar back up to the starting position.
3. Repeat the movement for the desired number of reps.
1. Begin by setting the pulley to the highest height setting on the cable machine, then grab the handle with an overhand grip.
2. Take a step backward to move the weight off of the weight stack.
3. Stand tall with your feet slightly wider than hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips.
4. While maintaining your alignment and keeping your elbows locked in place, begin pushing the bar towards the fl oor. Finish the movement by squeezing your triceps and by maintaining a slight bend in your elbows, which should remain by your side throughout the movement.
5. Slowly bend your elbows to return to the starting position.
1. Begin in a push-up position with your hands close together, forming a diamond shape with your thumbs and index fi ngers.
2. Keep your elbows close to your body as you lower your chest towards your hands, keeping your core engaged and your body in a straight line.
3. Pause briefly at the bottom of the movement, then push yourself back up to the starting position, using your chest and triceps muscles.
4. Repeat for the desired number of reps.