5 sets
Set 1 12 reps each arm using empty barbell immediately followed by 20 Dante row reps with 1 second hold at pull and 2 second slow count on return to position.
Set 2 10 reps each arm at slightly heavier weight with 3 second slow count on descend each rep, immediately followed by 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 at heavier weight with 3 second slow count on descend each rep, immediately followed by 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 at heavier weight with 2 second slow count on descend each rep, immediately followed by 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 – as heavy as possible at regular tempo, no slow count , immediately followed by 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. You can also set up barbell to a corner between 2 walls. 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.