►
From YouTube: Gym Session - Back and Triceps with Lou H (01/02/21)
Description
Gym Session - Back and Triceps with Lou H
Please be advised that this workout is carried out at your own risk. Neither Two Riversmeet or the instructor accept any responsibility for injuries sustained during this workout.
This workout is intended for fit and healthy participants with no pre-existing medical conditions or injuries. Please consult your doctor prior to starting any new exercise routine.
Listen to your body and stop if you feel any pain or discomfort.
A
My
name's,
louise
and
today
is
gym
session,
we're
going
to
be
concentrating
on
back
and
triceps
good
morning,
helen
good
morning,
maria
nice,
to
see
you
I'll
just
go
through
the
disclaimer.
The
workout
is
in
intended
for
fit
and
healthy.
If
you
have
any
pre-existing
medical
conditions,
please
consult
your
doctor.
Please
take
care
when
doing
online
workouts.
They
are
a
little
harder
and
neither
myself
nor
two
rivers
take
any
responsibility
for
any
injuries
morning.
Helen
so
we're
into
week.
Five,
it's
the
first
of
february
second
month
of
2021.
A
good
morning,
philippa
and
helena
good
morning
good
morning
this
morning
you
will
need
all
the
weight
weights
that
you've
got.
You
can
use
body
weight
they
for
some
of
the
exercises,
but
it's
helpful
if
you've
got
weights
because
it
is
a
gym
session
good
morning
philippa.
A
What
else
can
I
say?
Oh
yes,
that's
what
I
wanted
to
say
so
we've
been
doing
these
exercises
for
the
last
four
weeks
and
I've
been
taking
you
through
different
kinds
of
exercises
to
try
and
make
it
a
bit
more
interesting.
But
what
we
now
need
to
start
working
on
is
intensity
and
volume.
A
So
I'm
going
to
start
recording
the
weights
and
the
reps
that
I
do
in
the
sessions.
So
I
want
you
to
grab
a
piece
of
paper
or
a
little
booklet
as
well
so
that
next
week,
when
we
do
the
exercises
you
can
monitor
and
you
can
start
building
having
a
base
level
for
your
growth.
Your
development
with
weight
exercises.
A
Yes,
sound,
good,
all
right
I'll,
wait
for
you,
grab
a
piece
of
paper
and
a
pin
and
we'll
get
started.
A
Okay,
so
we'll
start
off
with
a
warm
up,
because
if
you
have
a
good
warm
up,
it
means
that
your
muscles
and
your
joints
and
your
tendons
are
ready
for
that
for
those
heavy
weights
all
right.
So
let's
come
up
to
standing
and
what
we're
going
to
do
is
do
a
walk
out
press
up,
so
I'm
going
to
bend
at
the
hips
touch.
The
shins
touch
the
floor,
walk
out
into
a
plank
position
and
hold
it
there
for
the
starters.
A
A
We
want
to
get
the
range,
so
rather
you
slow
down,
get
the
technique
right
before
we
start
to
grow
again.
Okay,
two
more
one
more
up
onto
your
toes
walk.
It
back
up
come
up
to
standing
roll
those
shoulders.
Give
me
three.
Four
five
rolls
back
down
to
your
shins
back
down
again
wide
shoulders
knees
if
you're
not
ready.
Yet
let's
do
10
push-ups.
A
So
my
eye
lines.
Looking
just
in
front
of
me,
I've
got
my
sucking
my
belly
button
up
and
I'm
actually
thinking
about
switching
the
glutes
on
now.
That
means
I'm
squeezing
them
start
to
get
everything
nice
and
warm
two
more
one.
More
push
up
into
plank
position,
walk
it
back,
come
on
up
to
standing,
bigger
shoulder
rolls
three
four!
Now,
let's
go
forward
five,
four,
three:
two
one!
This
time,
ten
press
ups
touch
the
shins
and
I'm
going
to
do
mine
on
my
toes
option.
Is
yours
ready?
Let's
do.
A
A
Now,
when
we
think
about
your
back
exercises
for
your
back,
quite
often
people
forget
that
it's
part
of
the
body,
but
actually
you
know
as
much
as
I
do
that
if
you
pull
a
muscle
in
your
back,
it's
agony,
it
affects
your
whole
body.
It
affects
everything
so,
just
as
important
as
having
a
strong
core,
you
want
to
be
working
the
back
as
well,
all
the
top
and
all
same
side
right
down
the
erector
spinae
right
down
the
side
of
the
spine,
so
the
best
exercise
for
backs
is
deadlifts.
A
Where
you
have
your
bar
now,
I've
got
no
weight
on
here,
because
I
want
to
warm
up
first.
So
your
set
position
feet
are
outside
the
hips
roll,
the
shoulders
back
and
keep
them
there
so
squeezing
the
shoulder
blades
together.
I've
got
an
overhand
grip
and
my
thumbs
just
the
thumb
distance
from
the
thighs
and
we're
going
to
go
right
down
to
the
floor.
Come
back
up
now.
My
eyeliner,
I
haven't,
dropped
my
neck.
A
A
A
Keep
it
going.
You've
got
six
left
five.
Now
deadlift
works
all
over.
It's
a
good
all-over
exercise,
but
especially
working
the
back
three
more
two
nice
last
one
bend
the
knees
to
put
the
bar
down
roll.
Those
shoulders,
maybe
place
your
hands
over.
Here
you
want
to
get
that
blood
flow
back
into
the
the
muscle
groups.
A
A
Dumbbells,
just
in
front
of
your
feet
are
just
outside
the
hips
and
you're
going
to
come
down
and
come
back
up
again.
Okay,
so
if
you've
got
dumbbells,
that's
what
I'm
looking
for
all
right,
so
we
did
20
with
without
weights
I've
added
on
10
kgs.
So
I'm
going
to
drop
the
weights,
the
the
number
of
reps
down
to
12.
A
Here
we
go
feet
just
outside
the
hips.
Take
a
deep
breath
in
ready.
Let's
go
lifting
up
shoulders
are
back
squeeze
the
glutes
right
down
to
your
past,
your
shins
and
then
looking
back
up
again.
So
it's
overhand
grip
eye
line,
you're
looking
up
and
then
you're.
Looking
at
the
floor,
take
a
look.
You'll
see.
I've
got
a
long
straight
spine.
A
A
A
Okay,
so
we're
going
to
in
the
previous
weeks
we
I
was
working
on
sets
of
threes,
we're
going
to
add
on
a
set
now
going
forward.
We're
going
to
be
doing
four
sets
so.
A
A
Okay,
we're
going
to
come
down
with
the
reps
now,
so
I've
taken
it
up
to
20
kgs,
but
the
reps
are
going
to
come
down
to
tin.
Let's
see
how
we
get
on
feet
wider
than
the
hips
bend,
the
knees
come
on
up
roll
the
shoulders
back,
squeeze
the
glutes
ready.
Let's
do
it.
A
A
A
A
A
A
A
A
A
A
A
A
Three:
two
well
done
all
right
team,
so
next
round
you're
going
to
go
a
little
bit
heavier
if
you've
only
got
dumbbells
pair
them
up
all
right
pair
them
up
same
thing,
write
down
what
you've
just
done
good
morning,
naomi
we're
doing
back
and
triceps
this
morning.
If
you've
got
any
weights,
come
and
join
us,
so
write
down
what
you've
just
done
so
that
next
week
we've
got
our
starting
blocks.
We
know
where
to
start
we're
going
to
drop
the
the
rips.
A
here
we
go
so
up
and
over
right
down
to
the
base
of
the
neck
tuck,
the
tailbone
under
elbows,
squeeze
right
into
my
ears,
so
that
I'm
working
the
triceps
you
might
see
people's
elbows
wandering
out
to
the
side,
they're
still
working
shoulders,
but
you're
not
targeting
you're,
not
focusing
on
your
triceps
good.
So
this
round,
I
can
feel
that
burn
kicking
a
little
bit
quicker.
A
Four,
more
keeping
in
my
hair
stuck
three
pulling
two
good
job:
bring
it
back
down
safely,
all
right,
one
arm
over
the
top.
Okay,
so
write
down
what
you've
just.
A
A
A
Okay,
how's
the
arms
feeling
like
they
need
some
more
okay,
we're
gonna
move
back
to
your
back,
where
we're
gonna
do
single
arm
rows.
A
If
you've
got
a
chair
or
a
coffee
table,
or
you
can
do
it
well,
it
needs
to
be
quite
firm
doing
it
on
the
bed
isn't
going
to
work
because
you're
not
going
to
have
that
stability,
so
something
that's
quite
firm.
You
may
even
have
a
top
box
at
home.
You
know
that
you
do
your
step
on,
then
you
can
come
down
to
your
knees
and
do
it
from
here.
A
So
single
arm
row
working
all
the
way
down,
so
you'll
be
working
your
threats,
your
trapeze,
your
lats
all
around
the
front
as
well,
and
your
core
okay.
So
that's
a
good
one
set
position,
one
leg
behind
long
and
straight
I'm
pushing
the
tailbone
up,
I'm
keeping
my
spine
long
and
straight
my
weight
shoulders
is
over
the
hand
and
I'm
going
to
bring
it,
bring
it
up
and
back
down
again.
A
A
A
A
A
A
A
A
A
Here
we
go
12,
please
so
suck
the
belly
button
in
let's
go
as
we
get
heavier
in
the
weight.
What
quite
often
happens
is
you
see
a
lot
of
jerking
people
doing
this?
Try
to
control
it
slow
it
down.
It
means
you
have
to
really
squeeze
the
rest
of
your
body,
nice
and
tight
to
help
those
bring
that
dumbbell
or
plate
up
to
your
ribs
four
more
three,
two.
A
A
A
A
A
A
A
A
14
16
10
right
last
round:
eight
reps,
not
that.
A
A
A
A
A
A
Moving
on
shoulder,
shrugs,
light
weight
to
start
high
rips
all
right,
so
I've
got
those
got
those
got.
A
A
A
A
A
A
A
A
A
A
Five
four
three
two
last
one
well
done
put
them
down:
write
it
down
right
team,
we're
going
to
do
rows!
You
can
do
rows
with
the
dumbbells
or
with
the
bar
we're
going
back
down
to
our
light
weight.
So
take
the
weights
off
your
bar.
If
you're
going
to
use
the
bar
we'll
get
the
technique
right
first
and
then
we'll
grow
from.
A
A
Okie
dokie
so
with
the
deadlift
and
the
rose,
this
one
underhand
grip,
same
set
position
where
your
feet
are
just
outside
your
hips,
so
that
you've
got
the
stability
right
up
through
the
core.
You
roll
those
shoulders
back
and
you
keep
them
there
now.
What
we're
going
to
do
is
go
to
the
the
knees,
bring
the
bar
up
to
the
ribs
back
down
to
the
knees
and
come
on
up
again,
nothing
on
the
bar,
because
it's
warm
up
round
all
right,
keep
going
again
same
thing
applies,
eyeline
looks
at
the
floor.
A
A
A
Let's
give
myself
a
second
coming
down
to
reps
14,
12,
sorry,
12,
10
and
8
is
what
I
generally
work
on
just
so
that
I
know
I'm
doing
the
same
thing
each
time
next
week,
when
I
come
back,
I
know
it's
12,
10
and
8,
but
the
it's
about
what
I've
actually
lifted
and
that's.
Why
we're
starting
to
record
it?
A
Now
you
might,
as
the
weeks
progress
stay
on
the
same
weight
for
maybe
three
four
five
weeks
and
then
you'll
find
that
oh,
I'm
ready
to
move
on,
don't
be
upset,
set
or
hard
on
yourself.
If
you
come
to
do
a
workout
and
you're
not
feeling
it
it's
just
not
you're
not
able
to
move
up,
it
might
be
to
do
with
nutrition.
It
might
be
to
do
with
hydration.
It
might
be
to
do
with
stress
at
work
or
the
amount
of
sleep
that
you've
had
the
night
before.
A
So
those
are
factors
that
contribute
to
your
weight,
lifting
bear
them
in
mind,
but
it's
it's
a
slow
process.
It
doesn't
happen
overnight.
Just
like
having
a
day
off,
doesn't
ruin
your
fitness
or
make
you
fat
getting
fitter
and
stronger
is
a
slow
process.
It's
a
never-ending
journey
so
and
that's
enough
chatting,
let's
crack
on
joey
right,
so
benny
my
knees,
locking
in
the
core
we're
going
into
our
rows
so
down
to
the
knees,
bring
up
to
the
ribs
back
down
and
rise.
Remember
we're
doing
12.
A
A
A
Lovely
coming
up
bend
the
knees,
put
the
dumbbells
down
roll
the
shoulders
good
morning,
pam
good
morning,
maggie
good
to
see
you
this
morning.
Do
you
have
a
good
weekend,
hope
so
gray
and
dull,
but
anyway
we
have
to
make
the
most
of
it.
Don't
we
right
two
sets
two
sets
left,
I'm
going
back
to
the
barbell,
I'm
gonna
add
on
some.
A
A
A
A
A
A
A
A
A
A
A
A
Go
four
more
three,
two
one
well
done
right
now.
Remember
I
said
we're
going
to
up
the
intensity
so
add
on
next
round
you're
going
to
take
your
feet
out
further
away
from
you,
so
that's
going
to
make
it
harder,
fourth
round
we're
going
to
add
a
plate
or
a
dumbbell
or
whatever
kind
of
weight
onto
your
lap,
but
we're
dropping
the
reps
so
team.
A
A
A
A
A
Don't
forget
to
write
down
what
you've
just
done
good
morning,
darren
good
to
see
you
so
write
down
what
we
just
did
with
those
tricep
dips
next
week,
when
we
come
back
to
doing
back
and
triceps,
we've
got
a
base
to
start
on
well
done
everyone,
so
tomorrow
we're
going
to
be
concentrating
on
core
and
leg,
because
we've
changed
the
friday
program
to
functional
the
functionality
of
different
exercises,
so
something
different
this
week.
A
So
we
moved
legs
and
core
together,
which
will
be
tomorrow
so
come
and
join
me
at
10
o'clock
enjoy
the
rest
of
your
afternoon
good
to
see
you
good
bye.