There are some training steps that you will learn in the first sessions in a weight room to which you will always return, regardless of what type of program you are running. In any case, include rows, especially the squat safe dumbbell variant.
But just because an exercise is an old standard does not mean that it can not be modified for even more gains. Ebenezer Samuel, director of the Men's Fitness Department, is a big proponent of classic moves and new elements to make them even more effective. A typical example: this TRX plank break series.
"This is a perfect finisher that enforces a faultless series shape and also burns your core," says Samuel. "You can also use it as a lead-core exercise in an abdominal workout."
The exercise is so effective because it uses positioning that creates additional challenges when rowing in perfect shape. "Her main concern is to win over the instability of the TRX single-arm plank," says Samuel. "Their natural tendency will be to lift the hip against the arm holding the TRX, to avoid this, put on your glute on this side and bend your abdominal muscles."
To complete the TRX plank break, you need a set of suspension harnesses and a light to medium weight barbell. Check out this set of TRX if you do not have one yet.