Please Note: Before beginning routine, please ensure you are healthy enough to perform such exercises. Also, please adjust weight according to your own fitness levels. Weight suggestions are merely guidelines (we tend to lift additional weight varying with our skill level and intensity). Machine Assisted merely means that we advocate using a machine for this exercise vs. free weights.
Let us be your personal trainers with our detailed 4, 6 and 12-week She Sweats Workout plans! We guide your workout each day, telling you exactly what to do and what intensity to work at. We have everything you need! Find out more!
Triceps & Back Workout for Women
Warmup: 5 Minute Treadmill Brisk Walk – 4.0-4.3 MPH or take a 5 Minute Ride on the Elliptical
Seated Cable Pulldowns
Focus on squeezing your back together as you pull down on each rep. Each cable machine is different depending on your gym. If there is simply a one-digit number or plates only to measure how much you are lifting, find out how much each weighs and work accordingly.
- 20x – 40lbs
- 15x – 50lbs
- 10x – 60lbs
- 8x – 65lbs
Standing Tricep Cable Pressdowns
Do NOT use your momentum on this exercise – you WON’T see results!
- 20x – 15lbs
- 20x – 20lbs
- 20x – 25lbs
- 20x – 25-30lbs depending on your fitness level
Seated Cable Row
It is INCREDIBLY important that you have proper form on these or you can injure yourself quickly and easily. Ask a trainer at your gym to check your form if you are unsure you are doing them correctly.
- 15x – 55lbs
- 12x – 65lbs
- 10x – 70lbs
Lying Skull Crushers w/ EZ Curl Bar or Weighted Bar
- 20x – 30lbs total bar weight
- 20x – 30lbs total bar weight
- 20x – 30lbs total bar weight
- 20x – 30lbs total bar weight
Are your Tris Burning Yet? Good! Here’s your last exercise:
Machine-Assisted Seated Reverse Flys
- 15x – 25lbs
- 12x – 30lbs
- 10x – 35lbs
Remember, adapt this to your own personal strengths, fitness level and needs. Make sure that you vary the routine as well at least every 4-5 times you do it to keep your body guessing.
Additional Weight Training Workouts for Women:
- Upper Legs & Backside Weight Training Workout for Women
- Biceps & Chest Weight Training Workout for Women
- Shoulders, Abs & Calves Weight Training Workout for Women
If you have a partner to workout with, try our Partner Ab Training Workout (video included)!
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