Posts Tagged ‘dumbbell rows’

general warm up (10 minutes)

resistance band pull a parts x 125 reps

push ups x 25 reps

barbarian squats x 15 reps

specific warmup (5 minutes)

strict dumbbell rows set up and light practice

strength (20 minutes)

strict heavy dumbbell rows x 3/3-3/3-3/3-3/3-3/3-3/3-3/3 reps

Note:  use P.A.P. before the last set

conditioning/accessory work (2 rounds)

seated resistance band rows x 10 reps

Neuro-Grip push ups x 10 reps

After completing both rounds then do

wrist roller x maximum reps x 1/1/1

general warm up (10 minutes)

Americanas x 50 reps

resistance band diagonal pull a parts x 25/25 reps

rotation push ups x 20 reps

recline bar rows x 15 reps

specific warm up (5 minutes)

dumbbell rows set up and light practice

strength (20 minutes)

heavy dumbbell rows x 5/5-5/5-5/5-5/5-5/5 reps

conditioning/accessory work (3 rounds )

weighted push ups x 10 reps

weighted dips x 5 reps