Muscular Endurance Training – Back + Triceps (Machines – 60 min)
Muscular resistance training is ideal for those looking to improve muscle tone, endurance, and capacity over time. This plan, focusing on the back and triceps , uses only machines , ensuring safety, movement control, and efficient progression for all training levels.
📋 Objective
Develop muscular endurance with moderate to high volume , controlled loads, and short rests . Endurance is the foundation for more intense strength or hypertrophy training in the future.
🕒 Total duration
60 minutes
🔁 Method
- 3 to 4 sets per exercise
- 15 to 20 repetitions
- 30 to 45 second pause
- Load between 50-65% of your maximum repetition (1RM)
- Execution pace: Controlled – 2 seconds in the concentric phase, 3 seconds in the eccentric phase.
💪 Warm-up (10 min)
- 5 minutes of rowing or cycling
- Shoulder and spine mobility (arm circles, thoracic rotations)
- 1 light set (20 reps) of:
- Pull-down (bar to chest)
- Triceps pushdown (rope)
🏋️♂️ Main Workout (45 min)
Back
-
Barbell pull-down (wide grip)
3-4 sets x 15-20 reps -
Low row (cable or guided machine)
3-4 sets x 15-20 reps -
Single-arm row with hand support on the bench
3 sets x 15-20 reps (each side) -
Dumbbell (or cable) pull-over
3 sets x 15-20 reps
Triceps
-
Dumbbell triceps
3-4 sets x 15-20 reps -
Triceps extension on the machine
3 sets x 15-20 reps -
Dumbbell Kickback
3 sets x 15-20 reps
🧘♂️ Back to calm (5 min)
- Stretch for back and arms:
child's pose, thoracic rotation, triceps stretch behind the head - Deep breathing:
3 minutes with inhalation through the nose and slow exhalation through the mouth
✅ Final Notes
- Perform movements in a controlled and safe manner
- Adjust the load so that you can finish the last few reps with effort, but with good technique.
- Ideal for complementing workouts focused on muscular endurance in other groups (such as Chest + Biceps training)
