Test Exercise Program: Back/Triceps/Core (30-40 Minutes)
“True physical success begins with observation and reflection.”
Perform the exercises in this order. Note the descriptions next to each exercise (e.g., position of the bench or cables) and perform 12-15 reps for every exercise. Also, perform 12-15 reps on each arm if you perform a single-arm exercise. Don’t forget to answer the questions in the “Assessment Section” after your workout.
EXERCISE CIRCUIT 1
1st: Wide grip pulldown with a slight slant back or Assisted wide grip pull-up machine
2nd: Tricep cable pushdown with a bar
3rd: Plank on your elbows with alternating arm reach (45 seconds)
60-second break
4th: Wide grip pulldown with a slight slant back or Assisted wide grip pull-up machine
5th: Tricep cable pushdown with a curved bar
6th: Plank on your elbows with alternating arm reach and toes on medicine balls (45 seconds)
60-second break
7th: Wide grip pulldown kneeling on a Bosu or sitting on a stability ball or Assisted wide grip pull-up machine
8th: Tricep cable pushdown with a straight bar
9th: Squat and twist with the medicine ball at your chest (45 seconds)
60-second break
10th: 1 arm cable lateral pulldown
11th: 1-arm cable pushdown with a handle
12th: Plank with elbows on the floor and feet on the bench (45 seconds)
60-second break
Be creative when trying to perform a pull-up during your fitness session! / Photo: Jonathan Borba
EXERCISE CIRCUIT 2
1st: Wide grip cable row (knee height)
2nd: Tricep dumbbell kickback on the bench
3rd: 60-seconds on the Stairmaster or jump rope
60-second break
4th: Wide grip cable row with squat (hip height)
5th: Tricep dumbbell kickback on the bench with a wrist twist
6th: 60-seconds on the Stairmaster or jump rope
60-second break
7th: Close grip cable row seated on a stability ball (chest height)
8th: Pushup with your feet on the bench
9th: 60-seconds on the Stairmaster or jump rope
60-second break
10th: 1 arm cable bow and arrow (chest height, row with a step back)
11th: Tricep dumbbell kickback on the bench
12th: 60-seconds on the Stairmaster or jump rope
60-second break
Assessment Section
No fitness or personal training program is perfect. Let’s reflect and adapt! Answer the following questions:
How would you adapt this training program?
Which back and chest exercises would you swap out?
How could you make this fitness program more challenging?
How would you change the order of the exercises?
Would you include more breaks in between the sets?
Would you include an even ratio of back and chest exercises instead?
Michael Moody, author and personal trainer in Denver
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
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