Kroc rows are basically ridiculously heavy, high -
rep dumbbell rows that will murder your entire back and shoulder area, as well as completely exhaust your forearms.
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
Tuesday Bench
reps 6 sets of 2
reps @ 80 % 1RM
Dumbbell rows 5 sets of 6 - 10
reps Overhead press3 sets of 6
reps @ 60 % 1RM Face pulls 3 sets of 12 to 15
reps
Incline Barbell Bench Press 3 x 8
reps Barbell
Rows 3 x 8 reps Dumbbell Bench Press 3 x 12 reps Cable rows 3 x 12 reps Leg Raises 3 x 10 reps Crunches 2 x 20
Rows 3 x 8
reps Dumbbell Bench Press 3 x 12
reps Cable
rows 3 x 12 reps Leg Raises 3 x 10 reps Crunches 2 x 20
rows 3 x 12
reps Leg Raises 3 x 10
reps Crunches 2 x 20
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).
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
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 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
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
Dumbbell fly — 3 x 10 - 12 C2 Seated bent over lateral raise — 3 X 10 - 12
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 - 8
reps (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 - 12
reps
Focus on the contraction on each
rep.. Another great thing about the
dumbbell row is that it lends itself to drop sets, so you can
rep to failure and then drop down the weight and
rep out until you can no longer maintain proper form.
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.
To chase that superhero high, you might be tempted to go with 2 - 4
reps on the one - arm
row — just so you can use the heaviest
dumbbell in the gym and feel like a total badass.
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...
Day One — Pull Deadlifts 3 sets x 5
reps Rows 3 sets x 6 - 8
reps Weighted pull ups or chins ups 3 sets to failure Barbell or
dumbbell curls — 5 sets x 5
reps
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)
Single
Dumbbell Row — 3 Set Of Min 10, Max 15
reps 6.
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
Currently, I bench and
row 50 pound
dumbbells for 50
reps, up from 20's when I started.
Finish off with 100 back
rows (
dumbbell) @ 10 lbs, and I can go through it fairly swiftly, usually stopping breifly around 60
reps for a quick breather and around the 80
rep mark for another breather and finish off at 100
reps.
I am thinking 1 - 2 sets of 25 - 50
reps of bulgarian split squats,
dumbbell bench press and machine
rows.
What would be an admirable goal for 50
reps in the
dumbbell row and
dumbbell bench press?
Routine 2: Light weight Warm - up Seated Barbell Shoulder Press: 50
reps Barbell Deadlift: 50 reps Lat Pull Down (to chest): 50 Reps Seated Cable Rows: 50 Reps Seated Dumbbell Shoulder Press: 50
reps Barbell Deadlift: 50
reps Lat Pull Down (to chest): 50 Reps Seated Cable Rows: 50 Reps Seated Dumbbell Shoulder Press: 50
reps Lat Pull Down (to chest): 50
Reps Seated Cable Rows: 50 Reps Seated Dumbbell Shoulder Press: 50
Reps Seated Cable
Rows: 50
Reps Seated Dumbbell Shoulder Press: 50
Reps Seated
Dumbbell Shoulder Press: 50
RepsReps
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.
Routine 3: Medium — Heavy Weight Warm - up Bench Press: 15 / 12 / 8 / 6 / 4 / 2 / 1
reps Barbell Squat: 20 Reps (Deep Breathing / 60 % RPM) Bent Over Barbell Row: 15 / 12 / 10 Reps Incline Dumbbell Bench press: 50 Reps Seated Dumbbell Curls: 15
reps Barbell Squat: 20
Reps (Deep Breathing / 60 % RPM) Bent Over Barbell Row: 15 / 12 / 10 Reps Incline Dumbbell Bench press: 50 Reps Seated Dumbbell Curls: 15
Reps (Deep Breathing / 60 % RPM) Bent Over Barbell
Row: 15 / 12 / 10
Reps Incline Dumbbell Bench press: 50 Reps Seated Dumbbell Curls: 15
Reps Incline
Dumbbell Bench press: 50
Reps Seated Dumbbell Curls: 15
Reps Seated
Dumbbell Curls: 15
RepsReps
However, the focus of the workouts was still multi-joint compound exercises first (such as squats, bench, lat pulls, barbell
rows,
dumbbell rows, etc), but in higher
rep, high volume fashion.
Exercise # 1 - One
Dumbbell «Goblet» Push Press - 4 - 6
reps Exercise # 2 - Goblet Squats - 4 - 6
reps Exercise # 3 - Single Vertical
Dumbbell Rows 15 - 20 +
reps Exercise # 4 - Single
Dumbbell Stiff - Legged Deadlifts - 4 - 6
reps Exercise # 5 - On -
Dumbbell Push - Ups - 15 - 20 +
reps Exercise # 6 -
Dumbbell Swings - 6 - 8
reps
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.
Shoulders
Dumbbell Shoulder Press (alternate with Upright
Rows every other workout) 3 sets of 12, 10, 8
reps Lateral Raises (alternate with Military Press every other workout) 3 sets of 10 - 12
reps Bent Over Laterals (alternate with Rear Delt Machine) 3 sets of 12 - 15
reps
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
Back Deadlifts, 4 sets — 6 - 12
reps Barbell
rows, 3 sets — 10 - 12
reps T - bar
rows, 3 sets — 10 — 12
reps One - arm
dumbbell rows, 3 sets 10 - 12
reps
Pulling Power Movement: Bent over or Pendlay
rows 3 sets of 3 - 5
reps Assistance Pulling movement: Weighted Pull ups 2 sets of 6 - 10
reps Auxiliary Pulling movement: Rack chins 2 sets of 6 - 10
reps Pressing Power Movement: Flat
dumbbell presses 3 sets of 3 - 5
reps Assistance pressing movement: Weighted dips 2 sets of 6 - 10
reps Assistance pressing movement: Seated
dumbbell shoulder presses 3 sets of 6 - 10
reps Auxiliary curling movement: Cambered bar curls 3 sets of 6 - 10
reps Auxiliary extension movement: Skull crushers 3 sets of 6 - 10
reps
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: