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The Well-Rounded Workout Routine

Design your own workout based on the weak points you want to improve in your physique.


1. Dumbbell Row * 2. Deadlift * 3. Wide-grip Pulldown * 4. Dumbbell Pullover
Sets: 4
Reps: 8 each side
Rest: 120 sec.
Sets: 4
Reps: 6, 5, 4, 3
Rest: as needed
Sets: 3
Reps: 12
Rest: 120 sec.
Sets: 3
Reps: 12
Rest: 120 sec.
Place your right knee and palm on a bench and hold a dumbbell in your left hand. Squeeze your shoulder blades together as you row the dumbbell to your ribs. Stand with feet hip width and grasp the bar outside your knees. keeping your lower back flat, push through your heels and extend your hips and knees until you’re standing tall. Sit at a lat-pulldown station and grasp the bar with an outside shoulder-width grip. Pull the bar down to your collarbone. Hold the end of a dumbbell with both hands and lie on a flat bench. lower the weight behind your head, then straighten arms back over your forehead.

SUB OPTIONS: Back/Lower Lats

* 1. Single-arm Pulldown with Palm-Facing Grip:

> Atttached a single-grip handle to a high-pulley cable, and pull the handle down to your collarbone under control with one hand.

* 2. Rack Pull:

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> Set a barbell on the spotter bars of a power rack so it's just below knee height. Grasp the bar outside your knees and drive your heels into the floor to extend your hips to lockout.

* 3. One-arm Barbell Row



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