5 sets
Set 1 15 reps each arm using a light weight, immediately follow with 20 Dante row reps with 1 second hold at pull and 2 second slow count on return to position.
Set 2 12 reps each arm with 3 second slow count on descend each rep and using a medium weight, immediately follow with 20 Dante row reps with 1 second hold at pull and 2 second slow count on return to position.
Set 3 10 reps each arm with 3 second slow count on descend each rep and using a medium weight, immediately follow with 20 Dante row reps with 1 second hold at pull and 2 second slow count on return to position.
Set 4 8 reps each arm with 3 second slow count on descend each rep and using a heavy weight, immediately follow with 20 Dante row reps with 1 second hold at pull and 2 second slow count on return to position.
Set 5 8 reps each arm with 3 second slow count on descend each rep and using a heavy weight, immediately follow with 20 Dante row reps with 1 second hold at pull and 2 second slow count on return to position.
Note: Rest 2 minutes between sets. Be intentional with the slow count tempo. Use a light or medium band tension for the Dante Rows. Pay close attention to form on video. You should feel this on your back and shoulder and quads.