Alternating Single-arm Dumbbell Row. Superset 3 3a. The key on off days is to relax, recover and regenerate. When you superset, you’d spend those 60 to 90 seconds of rest doing a different exercise, ideally one for an opposing muscle group. You'll flip the other days as well. WHY IT WORKS: Another simple yet challenging movement, the dumbbell row stabilizes and strengthens your back and biceps. Just do 1-2 sets of 5 reps and then get to it. C1. Bend at the hips until you’re at roughly 45° to the floor. Alternating arm dumbbell front raise: 4 sets of 10, 10, 8, 6 per side (Tip: Take the arm slightly across the body and press your shoulders down as you lift the weight up.) HOW TO DO IT: Like a Romanian Deadlift, begin by sitting back with your torso, bending forward at the hips. The exercise selection here was constrained to movements that most people would find doable. Then go heavy and rest for 3 minutes between sets. Hold a barbell with a shoulder-width grip, bending your knees slightly. Examples: Flat Barbell Bench, Barbell Row, Seated Cable Row (both back movements using a pronated grip with the width the exact same as bench press) Reps: 3; Load: 80% of 1RM; Rest: 60 seconds between supersets (i.e. A pulling movement’s one rep max is rarely known, or performed, so it is best to load these according to the sets/reps required. Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement. You may have to do a few warm-up sets leading up to your 5 x 10 weight. Superset 4 4a. Your arms should go no higher than parallel with the shoulders. Day 2 – Off Day 3 Rest 90 to 120 seconds after the superset is complete. Inverted row 3×12 3b. Dumbbell Goblet Squat: 3 sets of 12 to 15 reps C2. Slightly less is OK. Ensure your body is getting enough protein, calories, and sleep so it can make the most of the off time.It’s also highly beneficial to work on mobility through stretching, foam rolling or yoga. 3. This Is What You Do On Off Days. Every second week superset bench press and dumbbell flys. EZ curl bar into press 4×10. Back. The last three exercises are your assistant work to help you focus on the secondary muscles. This is fine. But when the gyms closed, I had to rethink that strategy.I had a couple of sets of dumbbells at home and an EZ-Curl bar with some small weight plates that I used as a mini-barbell… 5. Pull the bar up to touch your sternum, then lower under control. Breathe out during the effort. Dumbbell bench press 3×10 4b. TRX hanging rows 3×10. Lateral raise 4×12 2b. Row one dumbbell to your side. Return the barbell back to the starting position, breathing in as you lower it. train chest, rest 60 seconds, train back, rest 60 seconds, train chest, rest 60 seconds, etc.) Squat, Bench Press, Overhead Press: 20kg/45lb (the empty Olympic barbell) Deadlift: 40kg/95lb (the empty bar with a plate of 10kg/25lb on each side) Barbell Row: 30kg/65lb (the empty bar with 5kg/10lb on each side) 5×5 means you do five sets of five reps with the same weight. Lower it and repeat on the other side. Workout example below. That might lead you to, … These warm-up sets don't count. Barbell Bent-Over Overhand-Grip Row: 3 … A T2 horizontal push, close grip bench press, would be super-set with a row and a T2 vertical push, maybe an overhead press, would be super-set with pull ups or lat pull downs. Barbell upright row: 4 sets of 12, 10, 8, 6 (Tip: Keep the barbell close to your body as you lift and lower the weight.) Squat 20kg five times, rack the weight, and rest 90 seconds. 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