Bruised Ribs Rows

New Training Phase:

Bruised Ribs Rows-

A Barbell Row 'variation' where one visualizes that their ribs = that douchebag at work and then proceeds to violently attack their ribs in an effort to hurt and bruise that motherfucker.

This motherfucker becomes more and more annoying each week (as the weight grows heavier)... therefore you have to get stronger and pull more violently each week to conquer and defeat this devil.


1. Bruised Ribs Rows (90 seconds rest)

205lbs x 3 x 12 sets

2. Barbell Curls

65lbs x 10 x 5 sets


3. Seated Cable Rows

100lbs x 10
100lbs x 10
140lbs x 6
100lbs x 8 (2 second hold at top)
80lbs x 8 (5 second hold at top)