Written by Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery
After ten years of helping people get stronger, I know one thing for sure. You don’t need fancy equipment to build amazing back and strong triceps. What you need is the right exercises, good form, and a plan that works.
Today I want to share my favourite push/pull back and triceps session from the 12REPS app. This workout has helped hundreds of my clients build muscle and improve their strength. It works whether you’re training at home or in a big gym.
The best thing about this workout is how it targets your back and triceps together. Your back muscles pull the weight towards you. Your triceps push the weight away from you. When you train them together, you save time and get better results.
This session uses six brilliant exercises. We have the lat pull-down, T-bar row, and dumbbell single row for your back. Then we add triceps dips, dumbbell kickbacks, and bar triceps push-downs for your arms. Each exercise is simple to learn but very effective.
Why This Workout Works So Well
Your back is made up of many different muscles. You have your lats, which are the big muscles on the sides of your back. You also have your rhomboids and middle traps between your shoulder blades. These muscles help you stand up straight and pull things towards you.
Your triceps are the muscles on the back of your arms. They have three parts, which is why they’re called “tri” ceps. These muscles help you push things away from your body. Strong triceps make your arms look bigger and help with everyday tasks.
When you train your back and triceps together, you work opposing muscle groups. This means while one muscle group works, the other one rests. This helps you train harder and recover faster between exercises.
The exercises in this workout hit all the important muscles. The lat pull-down works your lats from top to bottom. The T-bar row targets your middle back and rhomboids. The single-arm dumbbell row helps fix muscle imbalances between your left and right sides.
For triceps, we use three different exercises. Triceps dips work all three heads of the muscle. Dumbbell kickbacks target the long head specifically. Bar triceps push-downs focus on the lateral and medial heads.
Complete Workout Structure
| Exercise | Warm-Up Set | Working Sets | Reps | Rest Period |
| Lat Pull-Down | 1 x 15 (light weight) | 5 x 10-12 | 10-12 | 90-120 seconds |
| T-Bar Row | 1 x 15 (light weight) | 5 x 10-12 | 10-12 | 90-120 seconds |
| Dumbbell Single Row | 1 x 12 each arm (light weight) | 5 x 10-12 each arm | 10-12 | 90-120 seconds |
| Triceps Dips | 1 x 10 (bodyweight) | 5 x 10-12 | 10-12 | 60-90 seconds |
| Dumbbell Kickbacks | 1 x 12 each arm (light weight) | 5 x 10-12 each arm | 10-12 | 60-90 seconds |
| Bar Triceps Push-Downs | 1 x 15 (light weight) | 5 x 10-12 | 10-12 | 60-90 seconds |
Note: Always start with a warm-up set using 50-60% of your working weight. This prepares your muscles and joints for the heavier weights.
The Back Exercises Explained
Exercise 1: Lat Pull-Down
The lat pull-down is one of the best exercises for building wide, strong lats. It’s perfect for beginners who can’t do pull-ups yet. It’s also great for advanced lifters who want to add extra volume to their back training.
How to do it: Sit at the lat pull-down machine. Put your thighs under the pads. Grab the bar with a wide grip, hands wider than your shoulders. Lean back slightly. Pull the bar down to your upper chest. Focus on pulling your elbows down and back. Squeeze your lats at the bottom. Slowly let the weight back up.
Common mistakes to avoid: Don’t lean back too far. Don’t use momentum to pull the weight. Don’t let the weight slam back up. Keep your core tight throughout the movement.
Exercise 2: T-Bar Row
The T-bar row is brilliant for building thickness in your back. It targets your middle traps, rhomboids, and rear delts. The supported position makes it easier on your lower back than regular barbell rows.
How to do it: Stand over the T-bar with feet shoulder-width apart. Bend at your hips and knees. Grab the handles with both hands. Keep your back straight. Pull the weight towards your chest. Squeeze your shoulder blades together at the top. Lower the weight slowly.
Why it’s so effective: The T-bar row lets you use heavy weights safely. The chest support takes pressure off your lower back. This means you can focus on working your upper back muscles harder.
Exercise 3: Dumbbell Single Row
The single-arm dumbbell row is perfect for fixing muscle imbalances. Most people have one side stronger than the other. This exercise helps even things out. It also works your core as you stabilise your body.
How to do it: Put one knee and hand on a bench. Hold a dumbbell in your free hand. Keep your back straight. Pull the dumbbell towards your hip. Focus on squeezing your shoulder blade back. Lower the weight slowly. Do all reps on one side before switching.
Key points: Don’t twist your body as you row. Keep your core tight. Pull the weight towards your hip, not your shoulder. Feel the squeeze in your lat and rhomboid.
Exercise 4: Triceps Dips
Triceps dips are one of the best bodyweight exercises for building strong arms. They work all three heads of your triceps at once. You can do them anywhere with a bench, chair, or dip station.
How to do it: Sit on the edge of a bench. Put your hands next to your hips, fingers pointing forward. Slide your bottom off the bench. Keep your legs straight or bent at the knees. Lower your body by bending your elbows. Go down until your elbows are at 90 degrees. Push back up to the starting position.
Making it easier or harder: Beginners can bend their knees more. Advanced lifters can put their feet on another bench. You can also add weight with a dip belt or a weight plate on your lap.
Exercise 5: Dumbbell Kickbacks
Dumbbell kickbacks target the long head of your triceps. This is the part of the muscle that gives your arms that horseshoe shape. The exercise is simple but very effective when done correctly.
How to do it: Hold a dumbbell in one hand. Put your other hand and knee on a bench for support. Keep your upper arm parallel to the floor. Your elbow should be bent at 90 degrees. Extend your arm back by straightening your elbow. Squeeze your triceps at the top. Slowly lower the weight back down.
Key points: Keep your upper arm still. Only your forearm should move. Don’t use momentum. Focus on the squeeze at the top of the movement. Use a weight that challenges you but allows perfect form.
Exercise 6: Bar Triceps Push-Downs
The bar triceps push-down is a classic cable exercise. It’s brilliant for building the lateral and medial heads of your triceps. The constant tension from the cable makes it very effective for muscle growth.
How to do it: Stand at a cable machine with a straight bar attached to the high pulley. Grab the bar with an overhand grip, hands shoulder-width apart. Keep your elbows at your sides. Push the bar down by extending your elbows. Squeeze your triceps at the bottom. Slowly let the weight back up.
Form tips: Don’t let your elbows flare out. Keep them tucked at your sides. Don’t lean forward or use your body weight. Let your triceps do all the work. Control the weight on the way up.
Progressive Overload: The Key to Getting Stronger
Progressive overload is the most important principle in strength training. It means gradually making your workouts harder over time. This forces your muscles to adapt and grow stronger.
For this workout, I recommend adding weight each week. For the back exercises, try to add 2.5-5 pounds per week. For the triceps exercises, add 1-2.5 pounds per week. Triceps are smaller muscles, so they need smaller increases.
If you can’t add weight, try adding reps. If you’re doing 10 reps, try for 11 or 12. Once you can do 12 reps easily, it’s time to add weight and drop back to 10 reps.
Another way to progress is by improving your form. Focus on squeezing the muscles harder. Slow down the lowering part of each rep. These small changes can make a big difference.
Keep a training log. Write down the weights, sets, and reps for each exercise. This helps you track your progress and plan your next workout.
Using a Timer to Boost Your Results
Most people rest too long between sets. This makes workouts longer and less effective. Using a timer helps you stay focused and work harder.
For the back exercises, rest 90-120 seconds between sets. This gives your muscles enough time to recover for the next set. For triceps exercises, rest 60-90 seconds. Triceps recover faster than back muscles.
Set a timer on your phone or watch. When it goes off, start your next set. This keeps your heart rate up and makes your workout more intense.
As you get fitter, you can reduce rest times. Start with the longer rest periods. After a few weeks, try the shorter ones. This is another form of progressive overload.
Nutrition for Muscle Growth
Training is only half the battle. What you eat is just as important for building muscle. Protein is the most important nutrient for muscle growth.
I recommend eating 0.8-1.2 grams of protein per pound of body weight each day. So if you weigh 150 pounds, aim for 120-180 grams of protein daily.
Good protein sources include chicken, fish, eggs, dairy, beans, and protein powder. Try to eat some protein with every meal. This keeps your muscles fed throughout the day.
Timing matters too. Try to eat 25-40 grams of protein within two hours after your workout. This helps your muscles recover and grow.
Don’t forget about carbs and fats. Carbs give you energy for your workouts. Fats help with hormone production. Aim for a balanced diet with all three macronutrients.
Stay hydrated too. Drink plenty of water before, during, and after your workouts. Dehydration can hurt your performance and recovery.
The 12REPS App Advantage
The 12REPS app makes strength training simple and effective. It creates personalised workouts based on your goals and available equipment. No more guessing what to do in the gym.
The app has video tutorials for every exercise. You can watch them before your workout to learn proper form. This helps prevent injuries and ensures you get the best results.
The built-in timer helps you stick to your rest periods. The progress tracking shows how you’re improving over time. You can see your strength gains week by week. The app also adjusts your workouts as you get stronger. It automatically increases weights and reps based on your progress. This takes the guesswork out of progressive overload.
Conclusion
This push/pull back and triceps workout is one of my favourites. It’s simple, effective, and works for all fitness levels. The combination of back and triceps exercises saves time and delivers great results.
Remember to focus on proper form first. Add weight gradually. Use a timer for your rest periods. Eat enough protein to support muscle growth.
Consistency is the key to success. Stick to the plan for at least 8-12 weeks. You’ll be amazed at how much stronger you become. Your journey to a stronger back and bigger triceps starts with your next workout. Make it count.
