Not exact matches
Weight will be dropped by about 10 % between each set, and the rest interval is three minutes
with a five minute break after completing the exercise and moving onto bent -
over barbell rows.
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 10 - 12
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.
Barbell High
Rows are much like regular rows except that you're bent over until the torso is parallel to the floor, you hold the bar with palms facing in and you pull the bar up towards your chest rather than into your belly but
Rows are much like regular
rows except that you're bent over until the torso is parallel to the floor, you hold the bar with palms facing in and you pull the bar up towards your chest rather than into your belly but
rows except that you're bent
over until the torso is parallel to the floor, you hold the bar
with palms facing in and you pull the bar up towards your chest rather than into your belly button.
Next do 3 to 5 sets of
barbell bent
over rowing with various grips from narrow to wide.
For the even weeks, I start off
with weighted chin up, then bent
over barbell rows, shrugs (for traps), seated
rows, and then close grip pull downs.
After, the shoulder blade pinches on the seated
row machine, finish
with bent
over barbell shrugs.
With the inverted
rows, you will be pulling the
barbell row from down
over your face to the chest and then back down.
The amount of weight you'll be able to pull
with the
barbell bent -
over row will have you adding muscle and widening that back in no time.
Day 2 - Shoulders, Legs, and Abs Military Press
Barbell Upright
Rows Bent
Over Lateral Raises On Incline Bench Squats Lunges (press
with toes) Leg Extensions Stiff Legged Deadlifts Leg Curls Calf Raises Sit Ups (Go up to a 30 degree angle only) Leg Raises Swiss Ball Crunch Knee Ins
As
with the squat, deadlift, and reverse bent
over row, the core is activated during the military press; and
barbells or dumbbells can be used,
with a
barbell preferable, as unilateral movements can sometimes lead to muscle and strength imbalances.
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:
When comparing the inverted
row with the
barbell bent
over row, they reported superior latissimus dorsi muscle activity when performing the inverted
row.
Similarly, Handa et al. (2005) compared the
barbell bent
over row to the cable - seated
row performed
with 70 % of 1RM load.