Row Day Grow Day Level 3

For Optimal Results:
Follow this program for 6-8 weeks.
Before the Pump:
It is highly recommend to warm up before any type of weight training by doing a 5 to 10 minute inclined treadmill walk, elliptical, or precore session.

1. Face-Pulls – 3 sets of 15 (0:00)
2. Chin-Ups – 5 sets of 6-8 (0:23)
3. Lat Pull down – 5 sets of 6-8 (0:48)
4. Dumbbell Rows – 4 sets of 10 (1:21)
5. Front Pull Down – 3 sets of 10-15 (1:51)
6. Cable Row – 3 sets of 10-15 (2:09)
7. Dumbbell Rear Flies – 3 sets of 10-15 (2:29)
8. Rope Curls – 3 sets of 20 (3:01)
9. Dumbbell Curls – 3 sets of 10-15 (3:24)

After the Pump:
Stretching at the very end of the session is such an important part of the equation. It helps keep the muscles flexible, healthy, and strong. I highly recommend saving a good 10-15 minutes at the end stretching the muscle or muscle groups that were worked that day.

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