For the bent over-movement we recommend including
barbell dumbbell rows.
Not exact matches
This is especially wrong when you do exercises such as
barbell and
dumbbell rows.
If that's the case, replace it by
dumbbell rows, and then replace the
barbell rows by lat pull downs.
When planning your back routine, focus on tried - and - true back - builders such as wide - grip pull - ups, overhand
barbell rows, bent - over two - arm
dumbbell rows and wide - grip lat pull - downs.
Lee picks T - bar
rows,
barbell rows and
dumbbell rows as his preferred
rowing exercises.
Incline
Barbell Bench Press 3 x 8 reps
Barbell Rows 3 x 8 reps Dumbbell Bench Press 3 x 12 reps Cable rows 3 x 12 reps Leg Raises 3 x 10 reps Crunches 2 x 20
Rows 3 x 8 reps
Dumbbell Bench Press 3 x 12 reps Cable
rows 3 x 12 reps Leg Raises 3 x 10 reps Crunches 2 x 20
rows 3 x 12 reps Leg Raises 3 x 10 reps Crunches 2 x 20 reps
Examples of mid-range movements are: leg press, bent - over
barbell rows,
dumbbell bench press,
dumbbell overhead press,
barbell biceps curls, dips and pull - ups.
The big question is which exercise is the better choice in regards to building muscle and strength: is it the
barbell or the
dumbbell row?
The main reason why you should choose
dumbbell over
barbell rows is that if you want to use the
barbell row in order to build muscle you will need to exert additional mental focus and effort to maintain the right body posture during the execution of the movement.
Dumbbell shoulder press 4 x 8 reps in a superset with Pull Ups 4 x 8 - 10 reps
Barbell bench press 4 x 8 reps in a superset with Bent over barbell rows 4 x
Barbell bench press 4 x 8 reps in a superset with Bent over
barbell rows 4 x
barbell rows 4 x 8 reps
A1 Bench Press * — 3 x 8 (with 75 % of your 1 rep max) A2
Barbell Rows * — 3 x 8 B1 incline
dumbbell press — 3 x 8 B2 T - bar row or a chest supported row - 3 x 8 C1 Dumbbell fly — 3 x 10 - 12 C2 Seated bent over lateral raise — 3 X
dumbbell press — 3 x 8 B2 T - bar
row or a chest supported
row - 3 x 8 C1
Dumbbell fly — 3 x 10 - 12 C2 Seated bent over lateral raise — 3 X
Dumbbell fly — 3 x 10 - 12 C2 Seated bent over lateral raise — 3 X 10 - 12
Choose your favorite variation of this exercise (cambered bar
row,
dumbbell row, trap bar
row, one - arm
barbell row, etc.) but increase the volume and perform 4 sets of 15 - 20 reps.
Of course you will also want to incorporate exercises like
barbell and
dumbbell rows, pull ups, chin ups, leg presses, shoulder presses and a few other compound exercises to get that «bodybuilder» look and give the muscles a different kind of stimulus.
Day 3 Shoulder press — 2 sets Hammer shoulder press — 2 sets Upright
row — 2 sets Hammer curl — 2 sets
Barbell curl — 2 sets Preacher curl — 2 sets Cable pushdown — 2 sets Skull crusher — 2 sets
Dumbbell overhead extension — 2 sets
Squat — 1 × 20 (do as many warm up sets as you think you will need to be well prepared)
Dumbbell pullover — 1 x 20 Bench press — 2 x 8 - 10 Bent over
barbell rows 2 × 8 - 10 Military press — 2 x 6 - 8 Barbell curls — 1 x 15 Crunches
barbell rows 2 × 8 - 10 Military press — 2 x 6 - 8
Barbell curls — 1 x 15 Crunches
Barbell curls — 1 x 15 Crunches 2 x 20
The exercises which are most suitable for partial reps include the bench press, squats, deadlifts,
barbell and
dumbbell curls,
barbell shoulder press, dips, close grip bench, pushdowns and bent - over
rows.
If you were doing
dumbbell rows,
barbell rows, pull - ups, chin - ups, or lat - pulldowns, you'd be working both your biceps and your mid / upper back muscles.
Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1
row, 1 pulley or machine
row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep extension with bar or
dumbbell, cable pressdown, machine dip Biceps — 3 exercises, preacher curl,
barbell or
dumbbell curl, cable curl Quads — 3 exercises, press of some kind, extension, hack or press or squat of some kind Hams — 1 exercise, leg curl Calves — 3 exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3 exercises, weighted machine crunch, hanging leg lifts, cable reverse crunches Traps — 1 exercise, shrugs
Dumbbell rows — one hand variation of the
barbell row.
Pull the elbows as far as possible beyond the plane of the body when doing movements like
dumbbell or
barbell rows.
Make
barbell and
dumbbell rows, pull - ups, deadlifts and other free weight exercises the mainstay of your routine if you really want to achieve a monster back.
A good start would be to concentrate on: bench press, incline bench press, shoulder press, squats, lunges, deadlifts, chin ups,
barbell and
dumbbell rows.
Day One — Pull Deadlifts 3 sets x 5 reps
Rows 3 sets x 6 - 8 reps Weighted pull ups or chins ups 3 sets to failure
Barbell or
dumbbell curls — 5 sets x 5 reps
For
barbell rows, pull ups, seated cable
rows,
dumbbell rows and hyperextensions, the number of sets you perform for each exercise will vary as follows:
Exercise 1: Military Press Exercise 2:
Barbell Upright
Rows Exercise 3:
Dumbbell Front Raise Exercise 4: Standing
Dumbbell Side Lateral Raise Exercise 5:
Barbell Shoulder Shrugs
I was looking forward to using the Tyler Grips handles for things such as
Dumbbell and
Barbell Curls,
Rows, Cleans, etc. in order to force my hands to train in a more open position and thus increase the challenge level of the handles.
The exercises I occasionally use these for are:
dumbbell and
barbell presses,
rows, and curls.
Seated cable
rows, bent over
barbell rows, inverted
rows, one arm
dumbbell rows, incline
dumbbell rows, T - bar
rows and even certain machine
rows are all great options.
Wednesday:
Dumbbell Rows Lat pull - downs (Wide Grip) Lat pull - downs (Narrow Grip) Seated Pulley
Rows Barbell Shrugs (8 - 10 reps) Heavy
Dumbbell Shrugs (10 - 12 reps) Triceps Push - downs (Normal Grip) Triceps Push - downs (Narrow Grip) Lying Tricep Skullcrushers
• Perform 1 horizontal pulling movement per week → Inverted
rows, single arm
dumbbell rows,
barbell rows
The best exercises for adding mass to the center of the back are
rowing movements (seated cable
row,
barbell row, one arm
dumbbell row, machine
row, etc.).
These types of exercises include the bench press (flat, incline and decline), squats (and other squat variations), deadlifts (and other deadlift variations),
rows (bent over
barbell /
dumbbell rows, t - bar
rows, seated chest supported
rows, etc.), pull - ups, dips, and overhead presses.
I'd recommend 2 - 3 minutes for the bigger stuff (bench press, squats, deadlifts,
barbell rows, etc.) and 1 - 2 minutes for the smaller stuff (biceps and triceps exercises, lateral raises, leg curls,
dumbbell flyes, etc.).
Routine 2: Light weight Warm - up Seated
Barbell Shoulder Press: 50 reps
Barbell Deadlift: 50 reps Lat Pull Down (to chest): 50 Reps Seated Cable
Rows: 50 Reps Seated
Dumbbell Shoulder Press: 50 Reps
I use
dumbbells, so I use a hammer grip for bench press and bent
rows, but if you're using a
barbell, a wide, supinated grip works best.
Routine 3: Medium — Heavy Weight Warm - up Bench Press: 15 / 12 / 8 / 6 / 4 / 2 / 1 reps
Barbell Squat: 20 Reps (Deep Breathing / 60 % RPM) Bent Over
Barbell Row: 15 / 12 / 10 Reps Incline
Dumbbell Bench press: 50 Reps Seated
Dumbbell Curls: 15 Reps
However, the focus of the workouts was still multi-joint compound exercises first (such as squats, bench, lat pulls,
barbell rows,
dumbbell rows, etc), but in higher rep, high volume fashion.
Barbell,
Dumbbell, Kettlebell, Sandbag and Cable Training — movements such
rows, pull downs and face pulls can be done from multiple angles to target weaknesses, build a solid strength and joint integrity foundation and develop a solid work capacity.
One armed
rows and exercise using
dumbbells instead of
barbells are great for making sure you're not overusing one side of your body over the other.
Friday: Back and Biceps Dead lifts 3 x 6 Lat pull downs 3 x 8 Seated
rows 3 x 6
Barbell curls 3 x 6
Dumbbell curls 3 x 6 Shrugs 3 x 8
Day Three: Pull - downs 1 x 50, 1 x 100 Bent - over
Rows 1 x 50 Seated
Rows 1 x 100 Pullovers1 x 100 Deadlifts 1 x 50 Hyperextensions 1 x 50
Barbell Curls 1 x 100
Dumbbell Curls 1 x 100 Preacher Curls 1 x 100 Reverse Curls 1 x 100 Wrist Curls 1 x 100
For the
rows, you can pick anything you want, but make sure to use
barbell or
dumbbell rows, seated cable
rows and chest supported kind of machine
rows.
Use the
barbell,
dumbbells, a gym machine or your own body weight to perform the
rowing motion without using the cable.
Once you have reached the intermediate phase (where linear progression is no longer possible), you can add in
barbell /
dumbbell rows for assistance.
I always preferred
dumbbell rows over
barbell rows because you get a bigger range of motion.
For upper body,
barbell and
dumbbell presses, chin ups and
rows are king.
Whether you are working out with t - bar
rows,
dumbbell rows, seated cable
rows,
barbell rows, Hammer Strength machine
rows, inverted
rows, chest supported
rows or whatever else you do... it's all the same.
Warm up routine includes: 2 × 12 - 15 clean and press (60 - second rest) 1 × 10 jump squat / box jump (30 - second rest) 1 × 10 plyo (hand clap) push - up (30 - second rest) 1 × 12 bent - over
barbell or
dumbbell row (60 - second rest)
This includes any horizontal
row variation (e.g.
barbell row, one arm
row, t - bar
row, cable seated
row — see more) and the
dumbbell pullover.
front squat 2 x 6 - 8 seated knee extension 2 x 10 - 15 leg curl — either seated or supine 1 x 10 - 15 prone
dumbbell row on high bench 2 x 8 - 12 parallel bar dip 1 x 8 - 12
barbell row 1 x 8 - 12 French press with EZ bar on decline bench 1 x 8 - 12 standing biceps curl with straight bar and narrow grip 1 x 8 - 12 crunch 1 x 15 - 20 incline reverse crunch with hip lift 1 x 19 - 15 back extension 1 x failure (start with just one rep and slowly work up to fifty) 4 - way neck work with towel 15 sec.