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The following workout appears in Robert’s Book, Fit Fuel. You can buy it at

General Warmup: Perform 20-30 minutes of cardio on an elliptical or machine of your choice. Get your heart rate up between 65% and 75% of your maximum heart rate (MHR = 220 – Your Age)

Targeted Warmup: Band Pull Apart, 2×25; Bodyweight Squat, 2×25

Band Pull Apart Description: Grab an elastic band with both hands and pull it apart, initiating the move from your shoulder blades. The band will stretch across your chest until both arms are fully extended. Slowly return to the start position.

Bodyweight Squat Description: Stand with your feet slightly wider than shoulder-width apart and both hands in front of you or behind your head. Squat low to the ground, making sure your thighs get at least parallel to the floor. Engage your glutes as you stand back up.



Deadlift – 4 Sets, 8-10 Reps
Seated Cable – Row, 4 Sets, 12-15 Reps
Lat Pulldown – 4 Sets, 12-15 Reps
One-arm Dumbbell Row – 4 Sets, 12-15 Reps (each)
Barbell Bent-over Row – 4 Sets, 10 Reps



Deadlift: Stand with your feet shoulder-width apart in front of a loaded barbell. Squat low to grab the bar with an alternating grip—one hand overhand, one hand underhand. Keep your back flat and eyes forward as you drive your heels into the floor to stand up.

Seated Cable Row: Attach a double-D handle to a seated cable row machine and sit on the pad. Keep your back flat and initiate the pull from your shoulder blades. Row the handles to your sternum, then slowly return to the starting position.

Lat Pulldown: Sit facing the weight stack at a lat pulldown station, with your knees secured comfortably underneath the knee pads. Grab the bar with a wide grip, and pull the bar down with your lats, initiating the pull with your shoulder blades.

One-arm Dumbbell Row: Set your right knee on a bench with your left foot kicked out wide to create a stable base. Set your right hand on the bench to create a flat table with your back, and hold the dumbbell in your left hand. Row the weight to your shoulder, pulling with your back and biceps. The move is finished when you’ve rowed it to your shoulder. Pinch it there for one second, then slowly return your arm to a fully extended position. Repeat for the prescribed number of reps on your left arm, then switch and immediately do the same number of reps with your right arm.

Bent-over Barbell Row: Stand holding a loaded barbell with a double overhand grip. Bend over so that your torso is leaning forward at a 45-degree angle with the barbell hanging at your knees. Keeping your back flat, row the barbell to the base of your sternum. Hold it there for a beat, then slowly return to the starting position.






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