Rowing Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
Rowing Workout Plan

Rowing Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Rowing Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
  • Day 3
Rowing Circuit Training Workout

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Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Expert
3 sets, 20 reps
3 20 -- --:--
Chest / Beginner
3 sets, 20 reps
3 20 -- --:--
Quads / Intermediate
3 sets, 20 reps
3 20 --:--
--
--
3 sets, 20 reps
3 20 -- --:--
--
--
3 sets, 20 reps
3 20 --:--
--
--
3 sets, 20 reps
3 20 --:--
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 -- 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

For this rowing workout you are going to do what is called a circuit or supersets. You are going to go through all the exercises in a row without any rest in between. When doing this circuit you need to make sure that you pick the right weight for each exercise. Don't pick a weight that is too heavy because you will have to practice bad form and if you pick one that is too light you will not get the desired strength gains.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Rowing Workout Plan is a month-long rower workout designed to put anyone in peak physical form for rowing. Even if the goal is not to be the world’s greatest rower, the use of the rowing machine workout can prepare anyone for intense physical activity, building incredible strength and stamina... more

The Rowing Workout Plan is a month-long rower workout designed to put anyone in peak physical form for rowing. Even if the goal is not to be the world’s greatest rower, the use of the rowing machine workout can prepare anyone for intense physical activity, building incredible strength and stamina. Rowing workouts focus primarily on the muscles used while rowing, and benefit the entire body, as a result.

Is rowing a good workout?

Home rowing machines and indoor rowing workouts make unbelievable workouts, mainly due to the amount of muscle stimulation taking place, and the pace at which the workouts are performed.

The muscles of the back, chest, shoulders, arms, core, and legs all play a fantastic role in making one a worthwhile rower. Additionally, the calories burned rowing reach great numbers because of the synergistic use of the whole body to perform the movement.

Use Diversity to Grow the Right Muscle

While a seated row machine is an ideal piece of equipment, it is important not to consider it the only tool for rowing exercise.

A true rowing workout must incorporate different types of moves in different ways to manifest the growth in both strength and endurance of all the muscles that will aid in producing a magnificent rower.

Three Very Different Workouts

The rowing machine workout program will take you through a different routine three days a week. A circuit routine, followed by a full-body routine, and concluding with an upper-body day makes up the week.

On the third workout of the week, you will also practice proper rowing form as stationary rowing is included to give practicality to all the hard work put in.

Each Week Should Show Improvement

The rowing workout program focuses on the idea of progressive weight training. This means you will steadily increase the resistance used in these routines to allow for muscle growth.

Many tried and true moves, such as the bench press, power clean, squat, and bent-over row will be utilized, along with a great deal of core-strengthening moves to activate and stimulate the supporting muscle groups of the body. The rest in between workout days will be crucial to being able to put 100% into every workout. Following the exact design of the program will yield the results desired.

The Rowing Workout Plan is not just another routine. The rowing machine exercises incorporated are a guarantee of a stronger body and mind. The entire system, used properly, can increase speed, endurance, and strength by great magnitudes.

The Rowing Workout Plan is especially beneficial for those who competitively or recreationally row, or for those who want to begin, but is also a comprehensive plan capable of fulfilling any lifter’s desire to produce a strong and solid body.

Rowing Full Body Workout

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Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 10,8,8,6 -- 01:00
Quads / Expert
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Dumbbell step up repetitions are listed per leg. The squat repetitions are not going up every week but that does not mean that you shouldn't be increasing in weight as you progress. This rowing workout will help to strengthen the main muscles groups that you will use when you row. Weight training if done the right way should directly correlate to becoming a better rower.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Rowing Workout Plan is a month-long rower workout designed to put anyone in peak physical form for rowing. Even if the goal is not to be the world’s greatest rower, the use of the rowing machine workout can prepare anyone for intense physical activity, building incredible strength and stamina... more

The Rowing Workout Plan is a month-long rower workout designed to put anyone in peak physical form for rowing. Even if the goal is not to be the world’s greatest rower, the use of the rowing machine workout can prepare anyone for intense physical activity, building incredible strength and stamina. Rowing workouts focus primarily on the muscles used while rowing, and benefit the entire body, as a result.

Is rowing a good workout?

Home rowing machines and indoor rowing workouts make unbelievable workouts, mainly due to the amount of muscle stimulation taking place, and the pace at which the workouts are performed.

The muscles of the back, chest, shoulders, arms, core, and legs all play a fantastic role in making one a worthwhile rower. Additionally, the calories burned rowing reach great numbers because of the synergistic use of the whole body to perform the movement.

Use Diversity to Grow the Right Muscle

While a seated row machine is an ideal piece of equipment, it is important not to consider it the only tool for rowing exercise.

A true rowing workout must incorporate different types of moves in different ways to manifest the growth in both strength and endurance of all the muscles that will aid in producing a magnificent rower.

Three Very Different Workouts

The rowing machine workout program will take you through a different routine three days a week. A circuit routine, followed by a full-body routine, and concluding with an upper-body day makes up the week.

On the third workout of the week, you will also practice proper rowing form as stationary rowing is included to give practicality to all the hard work put in.

Each Week Should Show Improvement

The rowing workout program focuses on the idea of progressive weight training. This means you will steadily increase the resistance used in these routines to allow for muscle growth.

Many tried and true moves, such as the bench press, power clean, squat, and bent-over row will be utilized, along with a great deal of core-strengthening moves to activate and stimulate the supporting muscle groups of the body. The rest in between workout days will be crucial to being able to put 100% into every workout. Following the exact design of the program will yield the results desired.

The Rowing Workout Plan is not just another routine. The rowing machine exercises incorporated are a guarantee of a stronger body and mind. The entire system, used properly, can increase speed, endurance, and strength by great magnitudes.

The Rowing Workout Plan is especially beneficial for those who competitively or recreationally row, or for those who want to begin, but is also a comprehensive plan capable of fulfilling any lifter’s desire to produce a strong and solid body.

Rowing Upper Body Workout

Exercise.com PRO Membership Includes

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Lower Back / Beginner
3 sets, 12 reps, 01:00 rest
3 12 01:00
Lower Back / Beginner
3 sets, 12 reps, 01:00 rest
3 12 01:00
Shoulders / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
1 sets, 00:10:00
1 -- 00:10:00 --:--
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

If the hyperextensions are too easy for you than you can hold a weight too your chest during the exercise. This rowing workout will give your legs a chance to get a rest while still strengthening the upper body muscles that you use for rowing. Swiss ball side crunch repetitions are listed per side.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Rowing Workout Plan is a month-long rower workout designed to put anyone in peak physical form for rowing. Even if the goal is not to be the world’s greatest rower, the use of the rowing machine workout can prepare anyone for intense physical activity, building incredible strength and stamina... more

The Rowing Workout Plan is a month-long rower workout designed to put anyone in peak physical form for rowing. Even if the goal is not to be the world’s greatest rower, the use of the rowing machine workout can prepare anyone for intense physical activity, building incredible strength and stamina. Rowing workouts focus primarily on the muscles used while rowing, and benefit the entire body, as a result.

Is rowing a good workout?

Home rowing machines and indoor rowing workouts make unbelievable workouts, mainly due to the amount of muscle stimulation taking place, and the pace at which the workouts are performed.

The muscles of the back, chest, shoulders, arms, core, and legs all play a fantastic role in making one a worthwhile rower. Additionally, the calories burned rowing reach great numbers because of the synergistic use of the whole body to perform the movement.

Use Diversity to Grow the Right Muscle

While a seated row machine is an ideal piece of equipment, it is important not to consider it the only tool for rowing exercise.

A true rowing workout must incorporate different types of moves in different ways to manifest the growth in both strength and endurance of all the muscles that will aid in producing a magnificent rower.

Three Very Different Workouts

The rowing machine workout program will take you through a different routine three days a week. A circuit routine, followed by a full-body routine, and concluding with an upper-body day makes up the week.

On the third workout of the week, you will also practice proper rowing form as stationary rowing is included to give practicality to all the hard work put in.

Each Week Should Show Improvement

The rowing workout program focuses on the idea of progressive weight training. This means you will steadily increase the resistance used in these routines to allow for muscle growth.

Many tried and true moves, such as the bench press, power clean, squat, and bent-over row will be utilized, along with a great deal of core-strengthening moves to activate and stimulate the supporting muscle groups of the body. The rest in between workout days will be crucial to being able to put 100% into every workout. Following the exact design of the program will yield the results desired.

The Rowing Workout Plan is not just another routine. The rowing machine exercises incorporated are a guarantee of a stronger body and mind. The entire system, used properly, can increase speed, endurance, and strength by great magnitudes.

The Rowing Workout Plan is especially beneficial for those who competitively or recreationally row, or for those who want to begin, but is also a comprehensive plan capable of fulfilling any lifter’s desire to produce a strong and solid body.

21 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Squat Rack
  • Dumbbells
  • Chin-Up Bar
  • Incline Bench
Show All

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Rowing Workout Plan

21 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Squat Rack
  • Dumbbells
  • Chin-Up Bar
  • Incline Bench
Show All