Workout 1 Low Rep Horizontal Plane Training

A. Bent-Over Barbell Row with 3-second pause (supine grip)

Sets: 6

Reps: 3

Rest: 45 seconds. Add five seconds of rest each set.

Note: Hold for three seconds at the top of the movement. You’ll have to use a weight that’s lighter than what you’d normally estimate as being your 3RM.

B. Explosive 1-Arm Bodyweight Row

Sets: 5 each side

Reps: 6

Rest: 15 seconds between arms, 45 seconds between sets.

Note: Perform in a smith machine or power rack.

C1. ’Wrong-Way’ Cable Rows with V-Handle

Description: These are to be done “Arnold style.” Rather than maintain a completely upright posture, allow the weight to pull you forward a bit on the negative (you may also protract your shoulders). On the negative, pull back with your upper back, shoulders, and generate a bit of force with your lower back. While technically “sloppy” form, this version of the row allows for a much greater stretch and contraction of the traps, rhomboids, and lats. Just be smart with the weight and don’t blow a disc.

Sets: 3

Reps: 8

Rest: 60 seconds, then move to C2.

C2. Horizontal Chin-up

Description: Take an underhand grip on the pull-up bar and get ready to feel silly. Lean back as far as you can during the chin, aiming to perform a lever as you do. That is, in the end position of the chin-up, your goal is to be as horizontal as possible.

Sets: 3

Reps: 6-8

Rest: 90 Seconds, then back to C1.