Workout 3 Higher Rep Horizontal Plane Training

A. Compound Row

Description: I first started doing this exercise about two years ago, and thought I made it up. While this isn’t a great mass builder, it’s particularly effective for increasing the mind-muscle connection and preparing you for maximal recruitment for the rest of the session.

Sets: 1

Reps: 15-18

Rest: 20 seconds then proceed to B.

B1. Chest Supported DB Row

Sets: 3

Reps: 8-10

Rest: 30 seconds, then proceed to B2.

B2. Side-to-Side Inverted Row

Description: In a Smith Machine or power cage, set a bar to waist height. Lie underneath, and take the bar in an overhand grip. Pull yourself up and to one side then lower yourself to the middle. Repeat to the other side. That’s one rep.

Sets: 3

Reps: 16 (8 per side)

Rest: 30 seconds, then return to B1. After your last set, rest 90 seconds and proceed to C.

C. Standing Cross-Body Cable Row

Description: Stand offset to a cable attachment. Pull across your body, completing a row.

Sets: 2

Reps: 10, 10, 10, 10

Rest: Zero second between arms, 90 between sets.

Note: Complete ten reps with your left arm, then ten reps with your right. Switch immediately to your left arm for ten more reps, then your right again for another ten. That’s one set. Rest 90 seconds and complete a second set. Rest 90 seconds then proceed to D.

D. Mechanical Advantage Barbell Row Drop Set

Description: Begin with a wide overhand grip then switch to a narrow overhand. End with an underhand grip. Begin with a weight you can lift roughly 15 times on the first phase.

Sets: 2

Reps: Work until failure on all phases.

Rest: 10 seconds between phases, 140 seconds between sets.