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The Idiot's Guide to Getting Strong Routine

This foolproof program will get you bigger — and stronger — in just 10 weeks.

Day 3 Part III

Bentover Row

Sets: 2-3, Reps: 8-10

Hold a barbell in front of your thighs and lower your torso until it’s parallel to the floor. Keep your lower back in its natural arch. Row the weight up until it touches your belly.

Day 3 Part IV

Chinup (Not Shown)

Sets: 2-3, Reps: 8-10

Hang from a pullup bar with your hands shoulder-width apart and palms facing you. Pull yourself up until your chin is over the bar.

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