ONE-ARM DUMB­BELL ROW

Muscle & Performance - - Training -

A foun­da­tional back builder, this ex­er­cise greatly en­hances pulling power. mer­form­ing the one-arm ver­sion is key be­cause stud­ies show that you can gen­er­ate up to 20 per­cent more force when work­ing uni­lat­er­ally. mull the weight as high as pos­si­ble to­ward your mid­sec­tion and don’t let your for­ward lean be any higher than about 45 de­grees.

EMOM for 10 min­utes: Cir­cus aumbbell mress1

cace mull

cind 1om Pause Bench Press 10 12

12 30 (each side)

Ly­ing Tri­ceps Ex­ten­sion Close-grip Push-up

Bar­bell Roll­out

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