Rowing, Pulling Exercises Reps
Standing
Upright Rowing

clean the bar all the way up to your chin
20 lbs
25 lbs
30 lbs
35 lbs
40 lbs
45 lbs
50 lbs
55 lbs		 60 lbs
65 lbs
70 lbs
75 lbs
80 lbs
85 lbs
90 lbs
95 lbs		 100 lbs
105 lbs
110 lbs
115 lbs
120 lbs
125 lbs
130 lbs
135 lbs
.
Seated Rowing
25 lbs
30 lbs
35 lbs
40 lbs
45 lbs
50 lbs
55 lbs
60 lbs		 65 lbs
70 lbs
75 lbs
80 lbs
85 lbs
90 lbs
95 lbs
100 lbs		 105 lbs
110 lbs
115 lbs
120 lbs
125 lbs
130 lbs
135 lbs
140 lbs
..
Rowing, Pulling Exercises Lat Pull Downs
shown behind the neck as this women demonstrates
 
20 lbs
25 lbs
30 lbs
35 lbs
40 lbs
45 lbs
50 lbs
55 lbs
60 lbs		 65 lbs
70 lbs
75 lbs
80 lbs
85 lbs
90 lbs
95 lbs
100 lbs		 105 lbs
110 lbs
115 lbs
120 lbs
125 lbs
130 lbs
135 lbs
140 lbs
- can pull down in front, or behind
- don't "rock" them down, just pull straight, do not lean back
When you do pull downs behind the neck, try to pull all the way down so the bar just touches the trap muscle at the top of where your back meets your neck
.
 
Shoulder Exercises  www.witiger.com/exercise/weightchart1.htm
Shoulder Exercises
- bench, BNP, dumbell fly		 www.witiger.com/exercise/weightchart1SR.htm Sylvia's
Dumbell Exercises, Biceps  www.witiger.com/exercise/weightchart2.htm
Legs, Cybex machines, Stomach  www.witiger.com/exercise/weightchart3legs.htm
Rowing Exercises + Lat Pull downs  www.witiger.com/exercise/weightchart4.htm
Rowing Exercises + Lat Pull downs www.witiger.com/exercise/weightchart4SR.htm Sylvia's

These pages were created by Prof. W. Tim G. Richardson for members of the Richardson family, relatives and friends
The exercises selected were based on the personal experience of Tim Richardson who has been lifting weights for power and strength building for 25 years.