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Rower Workout A


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

About Jake Long
In late 2014, Jake co-founded FitnessJunkies.com with his brother Ryan. Jake is a NASM certified personal trainer and has been blogging on health and fitness since 2011 when he started JakesHomeWorkouts.com.