'Welcome to the fourth episode of a Week In The Fitness Culture Swole Program! Day 4 is all about building shoulders like boulders and HIIT cardio. Download the full Week In The Swole Program to follow along! FREE SWOLE WEEK DOWNLOAD → http://bit.ly/2Dbpfvi SIGN UP FOR THE SWOLE PROGRAM → http://bit.ly/2DatAPn Workout Warm Up 2 x 10 – Band Front Raise to Pull Apart Behind the Neck (0:58) 2 x 8 each – NG SA OH press (1:07) 2 x 10 each – Renegade Row (1:20) 2 x 5 - Med Ball Slam (1:39) 1a. Standing BB OH Press 30X0 (2:55) 12/10/8/6 60/65/70/75 1b. Face-pulls 4x12 (3:50) Rest 2:30 2a. Seated Smith Machine BTN Press (4:41) 3x12/10/8 2b. 90* ext. Rotator 3x12 each (5:05) Rest 2 min 3a. Wide Grip BB Upright Row (5:47) 3x12/10/8 3b. Seated DB Lateral Raise 3x12 (5:58) Rest 90 sec 4a. Incline Rear Delt Raise - 3x12/10/8 (6:30) 4b. Cable Lateral Raise - 3x12each (6:40) Rest 90 Sec Cardio (7:00) Spinning Bike or Air Bike Sprints- Timed Interval 10 rounds – 20sec on 1 min rest Or Heart Rate Interval 10 - 20-sec intervals - Repeat Interval When HR drops below 140 Add Resistance for sprints, then turn down for 1 min rest but keep spinning. If you enjoyed this video please feel free to leave a like or comment, and share with your friends! Subscribe for more! FITNESS CULTURE TRAINING → http://bit.ly/2MosUqF FOLLOW US → https://www.instagram.com/fitnessculturetraining https://www.instagram.com/jacobhutton1/ https://www.instagram.com/stevecook/'
Tags: fitness culture , athlete , power , Steve Cook , jacob hutton , swole , fitness programming
See also:
comments