Rick’s Workout Plan

Best back machine

Really wide grip

Triceps Station, rope — lean back, bodybuilder pose

Underhand grip — biceps (keep it narrow)

Or Captain's Chair to mix it up

Triceps Station, rope (or mix it up with the Tricep Machine beside the Ab Crunch)

Same barbell — overhand grip, forearm/brachioradialis

Bar only — slow, controlled

Lever (yellow button, right side) all the way to 1. Feet setting: 3. Weight: 25. Seat: 3.

Light, eccentric-focused — 3 sec down (Achilles)

Two machines side by side from different brands — pick the one you like

Same barbell — overhand grip, forearm/brachioradialis

Same machine as Chest Fly, reversed

Triceps Station, rope (or mix it up with the Tricep Machine beside the Ab Crunch)

Barbell — underhand grip

Or Captain's Chair to mix it up

Best back machine

Really wide grip

Triceps Station, rope — lean back, bodybuilder pose

Overhand grip — wide, lat emphasis

Bar only — slow, controlled

Same barbell — overhand grip, forearm/brachioradialis

Lever (yellow button, right side) all the way to 1. Feet setting: 3. Weight: 25. Seat: 3.

Assisted — upright, tricep emphasis (or mix it up with the Tricep Machine beside the Ab Crunch)

Light, eccentric-focused — 3 sec down (Achilles)

Barbell — underhand grip

Or Captain's Chair to mix it up