BACK AND BICEPS | WEEK IN THE SWOLE PROGRAM DAY 3

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 → https://www.fitnessculture.com/get-sw... SIGN UP FOR THE SWOLE PROGRAM → https://www.fitnessculture.com/progra... 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 → https://www.fitnessculture.com FOLLOW US →   / fitnessculturetraining     / jacobhutton1     / stevecook