In an earlier post I talked
about a personal routine I use called progressive blaster sets for arm strength, where the focus is on dumbbell curves. This is
extremely powerful for building arm muscle, but here's a variation
using T-bar rows that will work your back and shoulders into shape.
Start with two 45lb weights
and do 10 reps. Then make it three 45lb weights. Keep building this
up until you have six 45lb plates, doing 10 reps each time and
resting 5 seconds in between each weight addition.
When you get to six plates,
start working your way back down to two plates again. Once you get to
two, you've done one set. Aim for 2 or 3 sets each time.
I want to note that you
should be alternating these each week. So week one do the arm exercises, week two do the T-bar rows, week three maybe go for power squats. This makes it harder to overtrain a specific part of your
body, mixing it up each week.
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