You are in for a treat this week! The Dynamic Culture Gain Program has specialized a custom workout consisting of 4 sets. Each set is a little bit different, but with a rest in between, you’re promised to get a great workout. Check out this full-body workout and more by going to Dynamic Culture!
Back, Rear Delts, & Biceps Rest Time: 1-3 Min
Barbell Row
Set 1: 20 Reps
Set 2: 12 Reps
Set 3: 12 Reps
Set 4: 12 Reps
T-Bar Row
Set 1: 15 Reps
Set 2: 15 Reps
Set 3: 15 Reps
Set 4: 20 Reps
Seated Cable Row (Mid-Width D-Grip)
Set 1: 15 Reps
Set 2: 15 Reps
Set 3: 15 Reps
Low Row Machine
Set 1: 12 Reps
Set 2: 12 Reps
Set 3: 12 Reps
Set 4: 12 Reps
Reverse Pec Dec
Set 1: 12 Reps
Set 2: 12 Reps
Set 3: 12 Reps
Set 4: 20 Reps
Chest Supported Dumbbell Reverse Fly
Set 1: 15 Reps
Set 2: 15 Reps
Set 3: 15 Reps
Reverse Grip Cable Curl
Set 1: 15 Reps
Set 2: 15 Reps
Set 3: 15 Reps
Concentration Curl
Set 1: 10 Reps
Set 2: 10 Reps
Set 3: 10 Reps
Standing Cable Curl
Set 1: 12 Reps
Set 2: 12 Reps
Set 3: 12 Reps
