During the 12-Week Workout Program the Bent Over Row exercise is on Mondays. Doing a Bent Over Row workout is working the back and upper body.
Starting your 12-Week Workout Program you will do 3 sets of 8-12 reps. As the weeks progress you will increase the weight you are using and decrease the number of reps.
I have added two Bent Over Row videos down below to give you instruction if you are just starting out.
Check out the 12-Week Workout Program and get started!
Bent Over Row Workout
Fitness at Daybreak 