T-Bar Row | Back Workout | Human Survival Fitness HD

Hit the back from top to bottom and increase your gains and size with this intense workout. These killer moves will instantly strengthen your back and core and give you the mass you are looking for! Find your fitness. Find your universe. #humansurvivalfit www.humansurvivalfitness.com Find your universe. Music Produced By: Beatmaker The Workout:* T Bar Rows 2 x 12 T Bar Rows 2 x 12 T Bar Rows 2 x 12 T Bar Rows 2 x 8 Romanian Dead lifts 2 x 12 Romanian Dead lifts 2 x 12 Romanian Dead lifts 2 x 3 Lat Pull Downs (3 sets) x12 front x 12 back (= 1 set) Reverse Grip Lat Pull Downs (3 sets) x 8 regular x 8 tilted (= 1 set) Seated Rows 3 x 12 Single Arm Seated Rows 3 x 12 each arm *Video demonstrates each exercise. Be sure to complete the called for number of reps and sets for each exercise before moving on to the next. (Note: each exercise calls for 2-3 sets in this workout). How To: T Bar Rows – Stand with one leg on each side of the bar. Bend over the bar (at the hips) – your body will tilt at least 45 degrees and grab the handle. Squeeze your shoulder blades together and pull the bar to your chest. Control the bar on the way back down. Be sure to maintain the tilt of your torso and keep your core tight through this entire movement. Romanian Dead lifts – Start with your feet hip width apart, barbell on the floor over the middle/balls of your feet. Squat down and take the bar (overhand grip) shoulder width apart and send your shoulders over the bar. Pull the bar off the floor, bringing the torso to an upright position and the bar in front of your hips.* *It is most important to maintain a flat back during this exercise. Knees may bend slightly in order to maintain the correct spinal position. Legs will work themselves straighter over time, as flexibility improves. Lat Pull Downs (Front/Back) – Front - Sit up tall facing the Lat Pull machine and take the bar overhead, hands slightly wider than your shoulders. Squeeze your shoulder blades together and lower the bar down to chest level. Control the weight on the way back up. Back – Sit up tall facing the Lat Pull machine and take the bar overhead, hands slightly wider than your shoulders. Squeeze your shoulder blades together and lower the bar down behind the head. Control the weight on the way back up. Reverse Grip Lat Pull Downs (Regular/Tilted) – Regular - Sit facing the Lat Pull machine, body tilted slightly back, and take the bar with an underhand grip, hands shoulder width apart (or slightly closer together). Squeeze your shoulder blades together and lower the bar down to your chest. Control the weight on the way back up. Tilted – Sit up tall facing the Lat Pull machine and take the bar with an underhand grip, hands shoulder width apart (or slightly closer together). Squeeze your shoulder blades together and lower the bar down to your chest. Control the weight on the way back up. Seated Rows – Sit up tall facing the Seated Row Machine. Take both handles in your hands. Squeeze your