Duration: 58 minutes
An upper-body gym routine for the back and triceps, built on machines and dumbbells. The machines guide the pulling movements, so you can pull hard with good control.
The session opens with a short band circuit to prepare the shoulders and core. The main work starts heavy with the lat pulldown and machine row, then moves to rear delt flys for the upper back, overhead triceps extensions and the seated dip machine for the triceps, and side planks for the core. A short stretching circuit for the lats, shoulders and triceps closes the session.
Pick a weight you can lift for the bottom of the rep range with good form. When you reach the top of the range on every set, add a little weight next time.