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Home Fitness

Joey Swoll Back Workout Routine & Diet Plan

by Elizabeth
in Fitness
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Joey Swoll Back Workout Routine & Diet Plan
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Introduction 

Joey Swoll is an American fitness model. Over four million people follow his Instagram account.

Joey Swoll is an American fitness model who has amassed a huge following on Instagram with his amazing physique. He has the best-selling book, “The Swoll Life” and a reality show on the Oxygen channel called “The Joey Swoll Show: The Rise of the Next Fitness Superstar.”

His popularity among fitness models in America is unsurpassed. He owes much of his success to social media and active participation in various competitions and events.

His back workout was created in 2013. He wanted to develop a routine to target the back muscles without overdoing them or causing injury.

The Joey Swoll Back Workout is a famous workout routine that many people have used to get fit and stay active. There's nothing complicated about this workout, and you can do it anywhere.

Check out the complete details about this workout in this blog. 

Joey Swoll Body Stats

Name  Joey Swoll
Date of Birth January 11, 1983
Birthplace U.S.A
Weight  93 kg
Height  5 feet, 6 inches
Age  37 years old
Profession  American fitness model, Bodybuilder, Athlete, Instagram star
Achievements Co-founder of Supplement Company

Joey Swoll Back Workout Routine

He performs a blend of different exercises that make his back stronger the way he wants. Let’s check out the workout for his back in the below table. 

Lat pulldown 5 sets, 8-12 reps
Rope pulldown 4 sets, 8-12 reps
Low machine row 4 sets, 8-12 reps
Single-arm machine row 5 sets, 8-15 reps
Close grip cable row 5 sets, 8-15 reps

Joey Swoll Complete Workout Routine

Talking about Joey Swoll complete body workout, we have figured out the following details. Here they are:

Chest Workout

Standing chest fly 5 sets & 10-15 reps
Chest press machine 5 sets & 10-15 reps
Seated chest fly 5 sets & 10-15 reps
Pec deck machine 5 sets & 8-12 reps
Incline dumbbell fly 5 sets & 8-12 reps

Shoulder Workout

Dumbbell shoulder press 4 sets & 12 reps
Lateral dumbbell raise 4 sets & 12 reps
Reverse dumbbell fly 4 sets & 12-15 reps
Behind-the-neck barbell shoulder press 4 sets & 12-15 reps
Front delt raise with chains 4 sets & 12-15 reps

Arm Workout

EZ bar preacher curl 3 sets & 8-12 reps
Dumbbell overhead triceps press 3 sets & 8-12 reps
Triceps rope pushdown 3 sets & 8-12 reps
Standing barbell curl 3 sets & 10 reps
Bodyweight dip 3 x to failure 3 sets & up to failure
Single-arm triceps extension 3 sets & 8-12 reps 
Cable curl with a rope attachment 3 sets & 8-12 reps 

Leg Workout

Seated leg curl 4 sets & 8-12 reps
Seated leg extension 4 sets & 8-12 reps
Leg press 5 sets & 8-15 reps
Smith machine squat 4 sets & 8-12 reps
Dumbbell stiff leg deadlift 4 sets & 8-12 reps
Seated calf raise 4 sets & 15-20 reps

What are The Top Essential Tips for Getting Serious About a Joey Swoll Back Workout?

Joey Swoll is a fitness expert, personal trainer, and Instagram. Magazines such as Men's Health and Men's Fitness have featured him. The following are some of the essential tips for getting serious about his workout routine:

-Pick your targeted lower body exercises that you want to focus on

-Work on your kickbacks

-Perform a few rounds of cardio before working out

-Always warm-up before starting a workout

-Stay hydrated during workouts

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Joey Swoll Diet Plan 

Joey Swoll is a fitness guru and has been in the industry for over 20 years. His diet plan is proven effective, and he has created it himself.

The diet consists of drinking water, green tea, coffee or tea with lemon, and watermelon juice every day. As long as they eat in moderation, there are no restrictions on their food intake. No sugar, no carbs, and no calories are suggested.

Many people have followed his diet plan. He eats all the healthy things that can make him stay stronger and bigger. In his diet plan, he takes five to six meals a day. 

Breakfast 
  • 2 whole eggs
  • 2 cups egg whites
  • 1 cup oatmeal
Snacks
  • 2 scoops of whey protein
  • pre-workout
Lunch 
  • 5 ounces grilled chicken
  • 2 cups white rice
Snacks 
  • 2 scoops of whey protein
Dinner 
  • Burrito bowl with steak
  • White rice
  • Grilled vegetables
  • Avocado and hot sauce
Snacks
  • Bowel of cereal
  • Milk
  • 1 scoop casein protein

Conclusion

Joey Swoll is a fitness model, and he is a member of the Men's Fitness and Muscle & Fitness magazines. He is an American fitness model, currently living in New York City and working as a personal trainer.

He became known to the public when he was featured on the cover of Men's Fitness magazine twice. Joey Swoll back workout routine is specifically designed to make his back stronger and robust for desired strength. 

 

Images Credits:

Feature Image(Pinterest)

Tags: fitnessHealth
Elizabeth

Elizabeth

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