Not exact matches
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 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.
While there are many different types of
rows (bent
over row,
barbell row, T bar
row), any of them will
do — they all work a large section of your back.
It's not uncommon to see lifters use extremely wide grip when
doing pull - ups, lat pull - downs or bent -
over barbell rows, with the false notion that using a very wide grip will somehow widen the lats.
Does añyone know an exercise I could use for bent
over cable
rows and bent
over barbell rows besides the exercise he has listed?
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.
You can
do overhead
barbell presses,
barbell bent
over rows, calf raises and laying reverse
rows just to name a few.
If you're
doing bent
over barbell rows, keep your scapular retraction going during both the concentric and eccentric motions of the lift.
Next
do 3 to 5 sets of
barbell bent
over rowing with various grips from narrow to wide.
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
For the back, alternate between lat pull - downs and pull - ups, or
do bent -
over barbell rows instead of cable
rows.