back exercise challenge
BATTLE CARD OBJECTIVE
Target back muscles with rowing exercises.
HOW TO DEEZIFY BATTLE CARD CHALLENGE
- Every slide will offer 2 options: select card 1 or card 2.
- Move to next slide. Next slide will uncover next options.
- Selections define your plan of assault.
- Select blindly, what you like or follow the challenges listed.
- 16 Possible combinations to try, complete or inspire.
- Modify & train within your fitness levels. Workout safely.
- SELECT EXERCISE CARD - Your default exercise to perform.
- SELECT ROUTINE CARD - Level up and upgrade default sets and reps.
- SELECT MODIFIER CARD - Challenge modifier for unique parameters.
- SELECT FINISHER CARD - Special technique performed on last set.
SUMMARIES OF 4 OF 16 COMBINATIONS
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SUMMARY OF #1 CARD PATH
VICIOUS ROW BEEF SUPER
DUMBBELL BENT OVER ROWS (L/r)
3 SETS X 20 REPS, REST 120S
DO NOT USE LIFTING STRAPS.
* ADD 10LB TO LAST SET.
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SUMMARY OF #2 CARD PATH
CRUSHING ROW BEEF SUPER
BARBELL PENDLAY ROWS
5 SETS X 5 REPS, REST 60S
USE ~75% 1 REP MAX
+ ADD DROP SET AT 50% AMRAP.
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SUMMARY OF #1 CARD ULTRA REMIX
VICIOUS ROW BEEF SHREDS ULTRA
DUMBBELL BENT OVER ROWS (L/r)
3 SETS X 20 REPS, REST 60S
USE ~75% 1 REP MAX
+ ADD DROP SET AT 50% AMRAP.
-
SUMMARY OF #2 CARD ULTRA REMIX
CRUSHING ROW IRON BEEF ULTRA
BARBELL PENDLAY ROWS
5 SETS X 5 REPS, REST 120S
DO NOT USE LIFTING STRAPS.
* ADD 10LB TO LAST SET.
BATTLE CARD CHALLENGE COMMENTARY
Inspired by 2 great movies: V for Vendetta and Conan the Barbarian.
The Vicious Row - DB Bent Over Row is a simple exercise for your Back Day attack.
The main difference with this one is 20 heavy reps. Grab the heaviest dumbbell around and grind it out.
Keep the back parallel to the ground focusing on your lats rather than upper traps.
Tap the ground with each rep or perform it dead stop pendlay style.
The Crushing Rows - Barbell Pendlay Rows is one of my favorite exercises for back size.
Keep the back parallel to the ground like the DB Bent Over Row and pull towards the chest.
The Pendlay Row always start from the dead stop position on the ground with each rep.
These are great back exercises to keep in your Back Day rotation.
If you'd like to do both on Back Day I'd suggest performing the Barbell Pendlay Rows first then add the Dumbbell Bent Over Rows afterwards.
May you grow a back as wide as the horizon.
~Deezify