'BACK AND BICEPS | WEEK IN THE SWOLE PROGRAM DAY 3'

08:15 Oct 26, 2021 1 1

'Welcome to the third episode of a Week In The Fitness Culture Swole Program! Day 3 is all about pulling and hitting your back and biceps.    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 15 - Ring Rows (0:35)  2 x 5 each – YTW (0:43) 2 x 15 – Bent Over Rows (0:51) 2x10ea - Rope Pull Downs (1:00)  1. Chin-Up (1:21) 12/10/8/6 Rest 2:30  2. BB Bent Over Row (2:20)  3x12/10/8  Rest 2 min   3. Wide Grip Lat Pulldown (3:04) 3x12/10/8  Rest 90 sec   4. SA DB Row (3:58) 3x12/10/8  Rest 90 sec   5a. Seated Row 3x12 (4:27)  5b. DB Pull-Overs (5:04)  3x12  Rest 90 sec   6. EZ Bar curls (5:53) 3x12 Rest 90 sec   7a. DA Incline DB Curls 3x12 (6:00) 7b. Reverse EZ Bar Spider Curls 3x12 (6:10)  Rest 90 sec   8a. ALT DB Hammer Curls 3x10 (6:19) 8b. Superman Cable Curls 3x15 (6:27) Rest 90 sec   Core Circuit  Weighted Plank – 3x1min (6:53)  Russian Twist – 3 x 20 each (7:00) Strict Toes to Bar – 3x10 (7:09)  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

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