CHP Day 36: Seal Rows 60lbs x 8 x 3
71 views · Published 2 May 2016 · 0:23 · Indexed 20 October 2026
Channel: heyward boyce · 2016 · People & Blogs
Back Barbell (preferably) rows 2011 tempo 45 X 10 "was concerned about lower back, replaced with seal rows, 25lb dumbell" 95 X 10 "replaced with seal rows, 45lb dumbell" 105lbs X 10 "seal row 50lbs x 10" 115 X 8-10 X 3 sets "seal row 60lbs x 8 x 3. " Seated wide grip cable rows ; superset with low cable underhand cable rows [W(M12) X 10 ; W(M12) X 10] X 4 sets -- Something a little different to blast back here. Single cable one arm lat pulldowns - alternate arms, no real rest between sets 3011 tempo W(M12) X 10 W(M10) X 8 W(M8) X 8 X 2 sets Face down on incline bench reverse dbell fly ; superset with dbell rows in the same position -- so do the reverse flyes then using the same weight go into a dbell row in the same position. The rows should be deceptively hard. 2011 tempo on both [W(M12) X 10 ; same weight X 5-10] X 4 sets -- stay wide, open up clavicle on former, elbows high on latter Lower back extensions on a roman chair 3011 tempo bw X 10-15 reps X 3 sets
