Sure, you could substitute them for
bent over rows on workout A. I would change them to 5 sets of 3 reps, though, because power cleans are generally best done for lower reps.
Not exact matches
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.
This means lifting relatively heavy weights and focusing
on the exercises that are known for developing strength; squats, deadlift, bench press, pull up, shoulder press and
bent over row.
As one - arm dumbbell
rows are performed in a
bent -
over position, you have one leg and one hand
on a bench, creating stability and balance which allows you to freely focus
on achieving the best contraction possible.
Keep in mind that
bent -
over rows place a lot of stress
on the lower back, and if that's a weak area for you, it's best to avoid doing deadlifts and
bent -
over rows in the same routine to prevent lumbar spine injury.
The first part is doing close grip reverse pulldowns done
on a Hammer Strength machine, which is intended to target the lats and the upper back, the seconds part is doing overhand grip
bent over barbell
rows, intended to put
on mass and the third part is doing seated cable
rows, intended to add thickness to the teres major and the rhomboid muscles.
A series of compound movements with light weight, high rep training — squats, chest press, deadlifts, lunges,
bent over rows, pull - ups, and so
on will easily get your heart rate up and torch fat like never before.
You'll burn hardly any calories (and body fat) doing 30 minutes of crunches, while if you would have done a combination of squats, lunges,
bent over rows, push - ups, and so
on, you would have seen far faster results.
3 sets: 7 x 150 lbs trap bar deadlifts standing
on 2 plates / 10 x 80 lb
bent over barbell
row / 10 x 75 lb reverse grip barbell
row / assisted pull - ups to failure
If you do not have a bench than you can do a
bent over row by placing your free hand
on the dumbbell rack or just
bend over so you are
rowing against gravity.
Performance
on bench press, pull ups,
bent over rows and even standing biceps curls can be improved dramatically by keeping the tight, neutral form.
The supported T - bar
row is similar to
bent row (
bent -
over barbell
row) and allows you to concentrate
on working your back because you do not have to focus too much
on positioning.
The weight you use for
bent -
over rows should be relatively easy for you
on the deadlift.
Am I being a dick if I'm doing a super set of shrugs,
bent over rows and dead lifts
on the squat rack?
Quads: squat (or leg press), leg extension Leg bi: leg curl
on 2 different machines calves: standing calf raise, seated calf raise Chest: bench press, cable flyes back:
bent over row, pulldown traps: barbell shrugs * shoulders: behind neck press, side lateral bis: barbel curl, one arm dumbell curl
on preacher bench tris: lying tricep extension, cable pushdown fores: hammer curls, behind the back standing wrist curls abs: weighted crunches, cable side crunches
Handa et al. (2005) compared a number of upper body pulling exercises including the upright
row, seated cable
row,
bent -
over row and lat pull - down to the front or rear, to investigate the effect
on peak muscle activity.
Or, mix and match the moves, like the hollow and hanging hold
on one day, and the
bent -
over row and hinged
row the next day.
Next you should work
on you back thickness buy doing 3 to 5 sets of dumbbell
bent over rowing.
After, the shoulder blade pinches
on the seated
row machine, finish with
bent over barbell shrugs.
Only when you get strong at
bent over rows and SLDL would I suggest that you move
on to deadlifts and squats.
For example,
on my upper back day once I can no longer do any more lat pulldowns or
bent over rows, I find it's effective to finish off my arms with a few sets of bicep curls.
So if you did
bent -
over rows on Monday for your back power exercise, you will do
bent -
over rows at the beginning of your back and shoulders workout
on the hypertrophy day.
FIRST incline press using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10 dumbbell bench press 1 x 8 - 10 flat bench dumbbell flye 1 x 15 - 20 dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright
row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2] dumbbell upright
row 1 x 8 - 10 dumbbell (two - arm) press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8
bent -
over dumbbell lateral drop set 3 x 8 dumbbell (two - arm)
row on high bench 1 x 8 - 10 seated
bent - arm
bent -
over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm)
row on high bench 1 x 8 - 10 one - arm dumbbell
row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg curl 1 x 15 - 20 leg press
on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
A
row of women,
bent over on the river bank, uniform, toiling away at dirty laundry
on the outskirts of their village.
I pointed out that religions demand lots of resources (I showed them pictures of a church, a Hindu temple, a Jewish menorah and Muslim pilgrims
on Hajj); they pose threats to health (I showed people «purifying their souls» by wading in the stinking germ - laden Ganges) and make people do strange things (I showed
rows of Muslims
bent over with their heads
on the floor).