BACK AND BICEPS | Full Workout In The Swole Program
In this video, we’re diving deep into a killer back and bicep workout from the Swole Program. Designed to maximize muscle growth and strength. We start with weighted pull-ups, targeting the lats to build a powerful V-taper. With a focus on form and muscle activation, each back exercise is designed to help you build a solid foundation and prevent injuries.
Once we've finished our back training we move on to bicep training, where we introduce fascial stretch training, (FST). This exercises aim is to maximize blood flow and get a sick pump, stretching the muscle fascia and promoting long-term growth.
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Timecodes:
0:00 - Intro
0:09 - Workout Overview
1:34 - Warm Up
2:02 - Pull Ups
4:44 - Diet and Nutrition
5:51 - Pull Ups, Set 3
6:31 - Intensity Principles
7:13 - Pull Ups, Last Sets
7:52 - Chest Supported Row
8:55 - Superset 1
11:23 - Superset 2
12:17 Rack Chin Explanation
13:21 - Bicep Superset
14:46 - Fascial Pump Training
18:24 - Outro
Music Used:
Meteor Shower - CODE: LD-ACLZYQYZVFDQD
Formation - CODE: LD-7V1UQBZPK8CDK
Heed the Call - CODE: LD-COLSHUKMODRTM
Focus Up - CODE: LD-9GJL3HRLJG6O7
Lateral Moves - CODE: LD-FA5L9BQWH9QZJ
Why Be Normal - CODE: LD-A8OXJAQLENP9N
Black Market - CODE: LD-2CNBPLHTOELIW
Opening system - CODE: LD-R8CM56I3ZRRJW
Initiate - CODE: LD-UTZ4GQG84QZND
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