Build and Bulletproof Your Upper Body by Repping 100 ‘Renegade Masters’

When it comes to building your back muscles, while simultaneously forging a cast iron core, there are few exercises with quite the same ‘bang for your buck’ as the renegade row.

A floor-bound dumbbell row that takes the abs-crushing benefits of the plank and supercharges it by forcing you to work against rotation, then pumps up your back while strengthening your grip, one of the most accurate markers of health and longevity.

It’s no exaggeration to say that this is one of the most criminally-underrated movements you can perform, and not one to be slept on.

If you still need more convincing, try a set of ‘Renegade Masters’ on for size – a complex that combines all of the back-building goodness of the renegade row, with the chest-pumping, arm-blasting benefits of the press-up.

You’ll begin each ‘rep’ with two press-ups (with your hands on your dumbbells), before moving straight into a renegade row with your left arm, followed by your right. That's one Renegade Master.

Your goal for this workout? Complete one hundred as quickly as possible, while maintaining impeccable, muscle-building form, racking up an impressive two-hundred press-ups and rows, respectively.

Rest as necessary to keep your form tight, but don’t dawdle – the accumulation of fatigue from taking only short rest periods will deliver its own muscle-swelling benefits.

Renegade Master x 100

Each rep consists of the following parts.

Press-up x 2

Assume a strong plank position, with your core tight and hands on your dumbbells (A). Slowly lower your chest to the floor (B). Keep your elbows from flaring as you push back up explosively. Once you reach full lockout, pause and repeat for a second rep.

Renegade Row x 2 (left arm+right arm)

Press-ups despatched, take a deep breath, fortifying your plank position (A). Shifting your weight onto your right hand, row the left dumbbell towards your hip, keeping your torso squarely aimed at the ground (B). Pause briefly, then lower the weight under control. Repeat on your right side (left+right equals one rep).

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