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Day 3: Odin's Wisdom, Body's Strength with the Aesir Ascendance Program

Day 3: Odin's Wisdom, Body's Strength with the Aesir Ascendance Program
Photo by J M / Unsplash

Odin was a god of wisdom and war, demonstrating that knowledge and strength go hand in hand. This notion guides our Day 3 workout, focused on back and bicep exercises. We begin with Weighted Pull-Ups and Dumbbell Single-Arm Rows, both of which demand and develop upper body strength and control. The Bodyweight Row and our unique Biceps Circuit will ensure your muscles are pushed to their limits. As you work through today's routine, remember Odin's wisdom: the journey may be tough, but the rewards are worth every struggle.

Keep pushing, stay strong, and remember, the road to ascendance is paved with determination. If you're joining us on this journey, let's connect! Reach out on social media to share your progress, ask questions, or just to say hello.

The Workout

Workout Reps and Sets Notes
Warm-Up: dynamic stretch, foam roll
Weighted Pull-Ups 4 sets of 5 reps Perform 5 reps with 60% of W1RM, 5 reps with 65%, 2 sets of 5 reps with 75%
Dumbbell Single-Arm Row 4 sets of 12 reps
Bodyweight Row 4 sets of 10 reps
Incline Dumbbell Curl 4 sets of 10 reps
Biceps Circuit
Zottman Curl 4 sets of 8 reps
Cross-Body Curl 4 sets of 8 reps
Pronated Curl 4 sets of 8 reps
Flexibility Work: static stretching, foam roll

Weighted Pull-Ups
https://exrx.net/WeightExercises/LatissimusDorsi/WtPullup

Dumbbell Single-Arm Row
https://exrx.net/WeightExercises/BackGeneral/DBBentOverRow

Bodyweight Row
https://exrx.net/WeightExercises/BackGeneral/BWSupineRow

Incline Dumbbell Curl
https://exrx.net/WeightExercises/Biceps/DBInclineCurl

Zottman Curl
https://www.bodybuilding.com/exercises/zottman-curl

Cross-Body Curl
https://www.fitnessai.com/exercise/cross-body-hammer-curl

Pronated Curl (Dumbbell Reverse Curl)
https://www.fitnessai.com/exercise/dumbbell-reverse-curl