Primary Goal: Increase Muscular Endurance Specifically in the Upper Back
Workout Type: Full Body
Training Level: Beginner to Intermediate
Days Per Week: 3
Equipment: Body Weight and Dumbbells
Tempo: 1/0/1/0
The Rower Workout A is a home workout designed specifically for Rowing Athletes. Rowing Athletes need a fair amount of strength and a lot of upper body muscular endurance. This is a well rounded home workout that includes training the upper and lower body with a focus on the upper back. This workout will work well for almost anyone trying to increase general fitness as well especially since a lot of people have weaknesses in the upper back muscles. The Rower Workout A is made to be alternated with Rower Workout B on Mondays, Wednesdays, and Fridays. I also recommend that you include 2 or 3 additional days of light to moderate cardio on your off days. If you’re a training Rowing Athlete then you’re general training and conditioning workouts will most likely be enough without the additional cardio.
Warm-up
Running in Place - 1 minute - Level 1
Jumping Jacks - 1 minute - Level 1
Running in Place - 1 minute - Level 2
Jumping Jacks - 1 minute - Level 2
Squats - 10
Lying Leg Raises Full ROM - 5-10
Workout
1st Circuit - 3 sets
Dumbbell Deadlift Rows - 15 reps
Diamond (Close Grip) Push-ups - 15 reps
Hindu Squats - 40% Max Reps
Table Makers - 40 % Max Reps
2nd Circuit - 3 sets
Wide Grip Pull-ups - 40% Max Reps - NEED TO FILM
Wide Grip Push-ups - 40% Max Reps
Reverse Lunges - 40% Max Reps(Each Leg)
Dumbbell Swings - 15 reps
