スティーブ・クックのインスタグラム(stevecook) - 3月2日 06時27分

Week number five on the @fitnesscultureprogramming SWOLE program. Typically we train triceps or biceps after another major muscle group. Today it was back and then biceps. Starting off with some heavier movements getting into more isolated arm development movements.
If you’re interested in programming nutrition and mobility check out the link in my bio.
Using @fatgripz for the DB work!

1. Reverse barbell curls, use EZ bar if available 3 sets, 12,10,8 (90 seconds rest)
2.Alternating dumbbell’s zottoman curls 10,8,6 superset with- Dumbbell spider curls (90 sec rest ) 10,8,6
3. Rope hammer curl 12,10,8 superset with EZ bar concentration curl 12,10,8

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