The triceps and lat combination within this superset upper body workout is guaranteed for a challenging session!

The lat muscle refer to the Latissimus Dorsi muscle which means ‘broadest back’ as it is one of the widest muscles in the body and is the largest in the upper body.

The lat muscle is used within many activities particularly swimming, rowing, pull ups, pull downs and resistance training rows.

The lat muscle is a large v shaped muscle covering the width of the back that provides stability and protection for the spine. It allows for abduction, extension and internal rotation of the arm along with depression of the scapular.

The lats are the base for a strong back to allow for safe training and to prevent overcompensating with other muscles during training therefore reducing risk of injury. Even during a squat, the lats help provide stability for the weight.

The lats can be visible from the shoulder to the hips and add to a taper appearance of the back.

I have chosen the pullover as one of the staples as I simply love this movement. It is one of the best isolation movements for the lats there is!

Every time you push away from the body, you are using the triceps! Think chest press, shoulder press, pushing a door open!

The role of the triceps include stability for the upper body and allow for extension of the elbow and work alongside the latissimus dorsi muscle to bring arms closer to body.

The tricep muscles make up a majority of the mass in your upper arms yet sometimes people can overlook building the triceps in favour solely of the biceps!

So for a balanced, strong body I would recommend to think about the muscles utilised when you are performing the movement in order to gain the stretch and contraction of the muscle(s). During bent over rows, a gentle stretch at the bottom but contraction pause at the top! During skullcrushers for example allowing the tricep to lengthen by full range then contract at top!

The timer will be on for 50 seconds per exercise within each superset with no rest, however pease don’t rush into position! Following each superset, you have 20 seconds rest!

The staple superset will appear 5 times throughout the workout!

For this workout you will need a pair of dumbbells and your mat! The dumbbells I am using for your reference are 8kg each and a heavier dumbbell at 15kg for pullovers!

Staple:
PULLOVER
OVERHEAD TRICEP EXTENSION

TATE PRESS
SKULLCRUSHER
TATE PRESS
SKULLCRUSHER
Staple:
PULLOVER
OVERHEAD TRICEP EXTENSION

DIAMOND PRESS
TRICEP PRESS

DIAMOND PRESS
TRICEP PRESS

Staple:
PULLOVER
OVERHEAD TRICEP EXTENSION

SINGLE ARM SWEEP
KICKBACK (same arm)

SINGLE ARM SWEEP (switch)
KICKBACK (same arm)

Staple:
PULLOVER
OVERHEAD TRICEP EXTENSION

STAGGERED PUSH UP
X1 ARM COBRA PUSH UP (same arm)

STAGGERED PUSH UP
X1 ARM COBRA PUSH UP (same arm)

Staple:
PULLOVER
OVERHEAD TRICEP EXTENSION

DIAMOND PUSH UP
TRICEP PUSH UP

DIAMOND PUSH UP
TRICEP PUSH UP

Finisher:

Tricep ladder one side
Switch side!
Plank ladder
Cobra push ups!

I hope you love this as much as I did!! It was particularly challenging and I expect to feel the effects over next couple of days brushing my hair!😆

Enjoy!!

Cx

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases