Exercise Du Jour [Bent-Over Rows]
Risk of injury accompanies all exercise programs. Never train an injured area. Never ignore pain or discomfort. Always warm muscles with light weight before lifting program weights. Always assume injury if your body doesn't feel 'right' until otherwise advised by a recognized professional.
Beginner- Exercise/Weight:
Exercise should only be challenging after eighty percent (80%) of the set has been completed (e.g. On rep 16 of 20). If new to exercise, the services of a professional exercise instructor would be a wise consideration.
Advanced- Exercise/Weight:
Exercise should be challenging at the fifty percent (50%) mark (e.g. On rep 6 of 12). A spotter is recommended. Advanced training is not for those unfamiliar with the exercise under consideration.
Exercise should only be challenging after eighty percent (80%) of the set has been completed (e.g. On rep 16 of 20). If new to exercise, the services of a professional exercise instructor would be a wise consideration.
Advanced- Exercise/Weight:
Exercise should be challenging at the fifty percent (50%) mark (e.g. On rep 6 of 12). A spotter is recommended. Advanced training is not for those unfamiliar with the exercise under consideration.
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Conditioning Men and Women
Set 1: 20-30 reps; Rest: 30s- 45s
Set 2: 20-30 reps; Rest: 30s- 45s Set 3: 20-30 reps; Rest: 30s- 45s Set 4: 20-30 reps; Rest: 30s- 45s Set 5: 20-30 reps |
Mass Building Men and Women
Set 1: 8-12 reps; Rest: 60s-90s
Set 2: 8-12 reps; Rest: 60s-90s Set 3: 8-12 reps; Rest: 60s-90s Set 4: 8-12 reps; Rest: 60s-90s Set 5: 8-12 reps; Rest: 60s-90s |
