Performing single - arm
dumbbell rows after the compound exercises is a smart way to achieve better isolation of the upper back.
Not exact matches
Deadlifts — 4 x 5 (
after the warm up, do 4 sets of 5 reps with 80 % of your 1RM) Chin ups or pull ups — 4 x 8 - 10 reps One arm
dumbbell row or a chest supported
row — 3 x 12 reps
If you're not a really big fan of the farmer's walk, you can substitute it with Romanian
dumbbell deadlifts — without setting the
dumbbells down, perform shank levers / shank lever
rows and Romanian
dumbbell deadlifts one
after the other for a total of 10 reps (5 for each exercise).
I spent the majority of my University gym membership slaving away on the cross trainer, stationary bikes, treadmill and
rowing machine
After 30 - 45 minutes cardio I'd move onto weights, but I mean those weighted machines and «baby»
dumbbells.
Currently I am stuck at 46 reps in the
dumbbell bench for four workouts in a
row,
after having been able to add one rep per workout previous to hitting this wall.
bent - legged deadlift with Olympic bar 2 x 8 - 10 followed immediately by light
dumbbell pullover 2 x 15 rest 5 minutes
after both sets one - legged calf raise 1 x 15 - 20 D.A.R.D. raise 1 x 8 - 10 leg press on angled leg press machine 1 x 10 - 12
dumbbell bench press 1 x 8 - 10 incline
dumbbell flye 1 x 8 - 10 pullover 1 x 8 - 10 barbell
row with underhand grip 1 x 8 - 10
dumbbell overhead press with 1
dumbbell 1 x 8 - 10 shrug 1 x 6 - 8 seated overhead triceps
dumbbell extension 1 x 8 - 10 standing biceps curl with straight bar and arm blaster 1 x 8 - 10 hammer curl 1 x 8 - 10 crunch 1 x 15 - 20