Power Up - Reverse Grip Barbell Bentover Row

Jan 16, 2012

Learn some basic exercises to blow up your lats and pack some pounds on your back. Athletic Strength and Fitness Expert Jonathan Williams will demonstrate the reverse grip bent over barbell row, and the single arm pull-down.

Week 1

Day 1

Exercise Sets Reps Muscle Group
Dumbbell Power Row 4 5 Back
Barbell Bent Over Wide Grip Rows Both Arms 4 6 Back
Seated On Bench Bar Lat Pulldowns 4 12 Back
SUPER-SET 0 0 TIPS
Laying On Ground Dumbbell Prone Cobras 4 8 Back
END 0 0 TIPS

Day 2

Exercise Sets Reps Muscle Group
Barbell Deadlift 4 3 Legs
Good Mornings 4 5 Back
Slanted Bench Back Extension 4 10 Back
Seated On Bench Bar Lat Pulldowns 4 15 Back
SUPER-SET 0 0 TIPS
Standing Overhead Cable Pulldowns Both Arms 4 10 Back

Week 2

Day 1

Exercise Sets Reps Muscle Group
Dumbbell Power Row 3 6 Back
Barbell Bent Over Wide Grip Rows Both Arms 3 10 Back
Seated On Bench Bar Lat Pulldowns 3 10 Back
SUPER-SET 0 0 TIPS
Laying On Ground Dumbbell Prone Cobras 3 15 Back

Day 2

Exercise Sets Reps Muscle Group
Barbell Deadlift 3 5 Legs
Good Mornings 3 8 Back
Slanted Bench Back Extension 3 12 Back
Seated On Bench Bar Lat Pulldowns 3 20 Back
SUPER-SET 0 0 TIPS
Standing Overhead Cable Pulldowns Both Arms 3 20 Back

Week 3

Day 1

Exercise Sets Reps Muscle Group
Dumbbell Power Row 4 10 Back
Dumbbell Bent Over Wide Grip Rows Alternating Arms 4 12 Back
Seated On Bench Cable Lat Pulldowns One Arm 4 12 Back
SUPER-SET 0 0 TIPS
Laying On Bench Overhead Pulldowns Both Arms 4 15 Back
Laying On Ground Dumbbell Prone Cobras 4 10 Back

Day 2

Exercise Sets Reps Muscle Group
Barbell Straight Legged Deadlift 4 10 Legs
Seated Cable Row 4 10 Back
Seated On Bench Bar Lat Pulldowns 4 15 Back
SUPER-SET 0 0 TIPS
Standing Wide Grip High Rows With Band Both Arms 4 25 Back

Week 4

Day 1

Exercise Sets Reps Muscle Group
Dumbbell Power Row 3 15 Back
Dumbbell Bent Over Wide Grip Rows Alternating Arms 3 12 Back
Seated On Bench Cable Lat Pulldowns One Arm 3 10 Back
SUPER-SET 0 0 TIPS
Laying On Bench Overhead Pulldowns Both Arms 3 15 Back
Laying On Ground Dumbbell Prone Cobras 3 10 Back

Day 2

Exercise Sets Reps Muscle Group
Barbell Straight Legged Deadlift 3 15 Legs
Seated Cable Row 3 10 Back
Seated On Bench Bar Lat Pulldowns 3 8 Back
SUPER-SET 0 0 TIPS
Standing Wide Grip High Rows With Band Both Arms 3 30 Back

More Videos

Status: 500 Internal Server Error Content-Type: text/html

500 Internal Server Error