3 DUMBBELL ROW
SETS: 2 REPS: 8, 20-25 REST: 120 SEC.
Hold a dumbbell in one hand and, keeping your lower back in its natural arch, rest your opposite side's knee and hand on a bench for support. Allow the arm with the weight to hang straight down . Row the weight to the side of your chest . Reverse the motion to return to the starting position. That's one rep. Complete all your reps and then repeat on the opposite arm. Treat the fi rst set as a warm-up and perform eight reps. On the second set, use the heaviest weight you can that allows you to perform 20-25 reps.