Variations of these movements that change angle work the muscles differently and in some cases can more beneficial and joint - friendly — dumbbell floor press, Neutral grip eccentric chin - up, Chest supported neutral
grip dumbbell row, steep incline dumbbell press, B - stance deadlift, Bulgarian split squats.
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.
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
Bent over
rows: Hold both
dumbbells with an overhand
grip.
Deadlifts 2 x 5 abs 3 x 15 - 20 reps with a plate on your chest
Rows 2 x 4 - 8reps (do variations of barbel and dumbbell rows on alternate weeks) Pull downs 3 to failure Wide grip curls 2 x 8 - 12 reps Hammer curls 2 x 8 - 12
Rows 2 x 4 - 8reps (do variations of barbel and
dumbbell rows on alternate weeks) Pull downs 3 to failure Wide grip curls 2 x 8 - 12 reps Hammer curls 2 x 8 - 12
rows on alternate weeks) Pull downs 3 to failure Wide
grip curls 2 x 8 - 12 reps Hammer curls 2 x 8 - 12reps
Isolation movements for the side head include side
dumbbell raises and wide
grip upright
rows.
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.
Follow Sergi Constance's Back Workout: Lat Pulldowns Wide
Grip: 4 sets × 10 reps Low
Row: 4 sets × 10 reps one arm dumbbell row 3 sets x 8 -15 reps Lat pulldown reverse
Row: 4 sets × 10 reps one arm
dumbbell row 3 sets x 8 -15 reps Lat pulldown reverse
row 3 sets x 8 -15 reps Lat pulldown reverse...
3) Two Arm
Dumbbell Rows (Neutral
Grip)(using same weight as for the previous exercise): 2 - 3 sets of maximum amount of reps you can do with good form (no rest)
The only way I could
grip a
dumbbell and perform Side
Rows with the Tyler
Grips handle on there was to have my index finger wrapped around the narrow side and my pinky wrapped around the wider side, which made about as much sense as using a lifting strap on my
row...
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.
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
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.
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.
Exercises that build these muscles include rear deltoid raises, seated cable
rows, wide -
grip lat pulls, pull - ups, bent - over
rows, and one - arm
dumbbell rows.
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.
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
Bench presses 4 x 10, 8, 6, 6 Incline
dumbbell presses 3 x 8, 6, 6 Wide -
grip chins 3 x 10, 8, 6 Barbell
rows 3 x 8, 6, 6 Deadlifts 3 x 8, 6, 6 Seated barbell presses 3 x 10, 8, 6 Upright
rows 3 x 8, 6, 6 Incline situps 2 x 30 - 40 Incline knee raises 2 x 20 - 30
I would use 35 - lb
dumbbells for the lunges and I won't have a problem with the first set but my
grip wouldn't be strong enough to hold on to the bar for my inverted
rows.
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
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:
Modified Giant - set: Rear Delt
Rows (performed like a reverse bench press) 2 sets (Rest 45 seconds)
Dumbbell Shoulder Press 2 sets (Rest 45 seconds) E-Z Curls 2 sets (Rest 45 seconds) Close
Grip Bench Press 2 sets (Rest 45 seconds)