Tag Archives: Dumbbell Row

Monday – Pull Workout

  • Barbell Cheat Row (w/ straps)
    • 275 lbs x 12 reps
    • 360 lbs x 12 reps
  • Barbell Shrug (w/straps)*
    • 590 lbs x 25 reps
    • 615 lbs x 5 reps
  • Clean Deadlift (w/o belt, w/o straps)
    • 280 lbs x 5 reps
    • 210 lbs x 12 reps
  • Dumbbell Row (w/o straps)
    • 70 lbs x 35 reps

Comments:

* For some reason I am really strong in the shrug as well as most back and biceps movements. I am going to try using 1/2 plywood to adjust my height the next workout. Again this is one of the advantages of being able to train at home in my garage. The pins of my power rack are a 1.5″ difference in height. However, the best height for me for the shrug is between two consecutive pin heights.

I tried a second set using 615 lbs from a lower pin height but found locking the weight out consumed some of the energy I had to shrug. If the pin is set too high I will often bang the barbell into the pins which makes it really difficult to control the weight and limits the range of motion. I am finding it easier to lift the weight of the uprights using my calves and taking a step back with the weight as opposed to placing it on the pins within the power rack and having to lockout it the weight.

Wednesday – Pull

  • RDL (w/o belt, w/ straps)
    • 325 lbs x 5 reps
    • 395 lbs x 3 reps
  • Barbell Cheat Row
    • 315 lbs x 12 reps (w/ straps)
  • Barbell Shrug (w/o belt, w/straps)
    • 395 lbs x 20 reps
  • Weighted Chin-up (bodyweight = 170 lbs)
    • 35 lbs x 7 reps
  • Dumbbell Row
    • 70 lbs x 35 reps
  • Bent Over Dumbbell Lateral Raises
    • 40 lbs x 12 reps
  • Barbell Cheat Curl
    • 180 lbs x 1 rep
  • Reverse Barbell Curl
    • 75 lbs x 12 reps

Pull – Saturday

  • RDL (w/o belt, w/ straps)
    • 325 lbs x 3 reps
    • 385 lbs x 3 reps
  • Barbell Row
    • 305 lbs x 12 reps (w/ straps)
  • Barbell Shrug (w/o belt, w/straps)
    • 385 lbs x 20 reps
  • Weighted Chin-up (bodyweight = 169 lbs)
    • 45 lbs x 7 reps
  • Dumbbell Row
    • 70 lbs x 25 reps
  • Bent Over Dumbbell Lateral Raises
    • 35 lbs x 12 reps
  • Barbell Cheat Curl
    • 160 lbs x 3 reps
  • Dumbbell Hammer Curl
    • 40 lbs x 12 reps
  • Reverse Barbell Curl
    • 65 lbs x 12 reps
  • Barbell Wrist Curl
    • 145 lbs x 12 reps

Friday – Pull

  • RDL (w/o belt, w/ straps)
    • 365 lbs x 3 reps
  • Barbell Row (w/o belt, w/ straps)
    • 285 lbs x 12 reps
  • Snatch Deadlift (w/o belt, w/ straps)
    • 230 lbs x 7 reps
  • Weighted Chin-up (bodyweight = 167 lbs)
    • 70 lbs x 3 reps
  • Dumbbell Row
    • 75 lbs x 12 reps
  • Dumbbell Concentration Curl
    • 50 lbs x 7 reps
  • Dumbbell Hammer Curl
    • 50 lbs x 7 reps
  • Seated Dumbbell Curl
    • 25 lbs x 12 reps
  • Close Grip Barbell Cheat Curl
    • 95 lbs x 7 reps
  • Reverse Barbell Curl
    • 50 lbs x 12 reps
  • Barbell Wrist Curl
    • 125 lbs x 12 reps

Wednesday – Pull

  • RDL (w/o belt, w/ straps)
    • 360 lbs x 3 reps
  • Barbell Row (w/o belt, w/ straps)
    • 280 lbs x 12 reps
  • Snatch Deadlift (w/o belt, w/ straps)
    • 225 lbs x 7 reps
  • Weighted Chin-up (bodyweight = 169 lbs)
    • 55 lbs x 3 reps
  • Dumbbell Row
    • 75 lbs x 12 reps
  • Dumbbell Concentration Curl
    • 50 lbs x 5 reps
    • 60 lbs x 3 reps
  • Dumbbell Hammer Curl
    • 30 lbs x 12 reps
    • 40 lbs x 7 reps
    • 50 lbs x 5 reps
  • Seated Dumbbell Curl
    • 25 lbs, 3 sets x 12 reps
  • Close Grip Barbell Cheat Curl
    • 95 lbs, 2 sets x 7 reps
  • Reverse Barbell Curl
    • 45 lbs, 2 sets x 12 reps
  • Barbell Wrist Curl
    • 115 lbs x 12 reps

Comments:

I am doing a great deal of biceps work as I am still recovering from a shoulder injury. I hope to incorporate power cleans into the routine but certain movements such as the lat pull-up and barbell pullovers are out of the question. I also didn’t experience any muscle soreness from this workout and know the biceps to be a small muscle group that easily recovers.