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 |
