Not exact matches
Begin the movement by pulling through the elbows,
then row the
dumbbells to your sides by retracting the shoulder blades and flexing your elbows.
If that's the case, replace it by
dumbbell rows, and
then replace the barbell
rows by lat pull downs.
Chin ups — 3 sets to failure Bent
rows / Deadlifts (alternate each week)-- 2 - 3 warm up sets
then 2 x 5 - 8 reps Wide grip lat pull - downs 2 work sets, 8 reps EZ curls — 2 sets,8 - 10 reps Hammer
dumbbell curls — 2 sets, 8 reps Crunches — 3 sets, 25 reps
Focus on the contraction on each rep.. Another great thing about the
dumbbell row is that it lends itself to drop sets, so you can rep to failure and
then drop down the weight and rep out until you can no longer maintain proper form.
You
then row one
dumbbell up while stabilizing your body with the other arm.
Using the
dumbbells as handles, do a single push - up,
then do a
dumbbell row just one side (while keeping your core tight),
then do another push - up,
then row the other side.
With the right elbow tucked close to the body,
row the right
dumbbell up to chest level,
then lower it back down (c).
Row the
dumbbells to your sides as high as you can, hold for a second,
then lower to the start position.
Normal supersets are when you do two exercises in a
row without taking any rest in between, e.g.
dumbbell bench press
then immediately to flyes.
My entire workout routine is completed always around the magic 1 hour mark... the 100 squats takes me approx 3 - 4 mins, I take a 3 - 5 min break inbetween my squats depending on how heavy I'm breathing
then when I move toincline chest
dumbbell it usually takes also another 3 - 4 mins depending on how hard I'm breathing, I take another 3 - 5 min break and move into my back
rows which take approx 3 - 4 mins.
Bench press
then Lat pull down
Dumbbell flyes then seated cable row Incline dumbbell press then bent over row Bicep curls then tricep push down Squats then milita
Dumbbell flyes
then seated cable
row Incline
dumbbell press then bent over row Bicep curls then tricep push down Squats then milita
dumbbell press
then bent over
row Bicep curls
then tricep push down Squats
then military press
For example, if I'm doing shoulders, I might do seated Arnolds right into
dumbbell front raises right into close - grip upright
rows, and
then move into a set of abs, like hanging leg raises or weighted sit - ups on a stability ball.
If you start doing resistance exercises like squats, lunges, push - ups, and
dumbbell rows and the exercise does not feel smooth and comfortable,
then I would suggest finding a different way to do the exercise.
The workout: With
dumbbell in left hand, • Forward lunge, x10 total • Overhead push press, x6 • Bent over
row, x6 With
dumbbell in right hand, • Forward lunge, x10 total • Overhead push press, x6 • Bent over
row, x6
Then, • Farmers carry, x20 steps total with right hand.
So you could do overhead presses and
then 5 sets of 15 on
dumbbell chest presses,
rows, lateral raises, and
then arms.»
Deadlifts: 5 x 5 reps (for the more experienced, you can drop the rep range further) Wide grip lat pulldown: 2 x 12, 2 x 8 (
then drop the weight by 50 per cent and do as many reps as possible) Bent over barbell
row: 3 x 10
Dumbbell pullover: 4 x 10 Straight arm pulldown: 3 x 15