Bench press then Lat pull down Dumbbell flyes then seated cable row Incline dumbbell press
then bent over row Bicep curls then tricep push down Squats then military press
Not exact matches
Come to a position where your upper body is almost parallel with the floor,
then perform the
bent -
over row, pulling to the bottom rib with elbows squeezing in.
love this routine, I have made great gains and strength, I have modified it slightly I do a «light A»
then a «light B», Heavy A and
then a Heavy B
then back to the light A My A day looks like this; Squats, Bench press, one arm
row, machine
row, weighted pull ups My B day looks like this; Dead lifts,
over head press (strict, standing),
bent over row, incline bench
then weighted dips my heavy day is as prescribed above, my light days are less weight but more reps, less break in between ie..
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.
If you can't activate these muscles sufficiently,
then you won't be able to correctly perform some major lifts like pull ups or
bent over rows.
Then, to balance each other out, the bench press and the reverse
bent over row, with pull - ups providing a complete back exercise.