4.16.13 SWOD

Note: This is tomorrow’s workout– I’m going to start posting workouts a full day ahead so any #SwoleFIT brethren overseas can see them in time.

Warmup

Dynamic

  • Flat Bench– 8 sets of 3 @ 50-60% 1RM
    • This weight should be extremely easy. Focus on slowly lowering the bar to your chest and subsequently exploding with full force/velocity on the way back up.
    • Rest 45 seconds between sets

Volume

Rest between supersets should be 60-90 seconds, no more. This is optimal for max hypertrophy. Also, choose weights that are moderately difficult, but do NOT go to absolute failure. Focus on getting quality reps here and stimulating that muscle growth.

I’ve changed up the SwoleFIT template slightly to incorporate two days of volume work to complement the two days of conditioning work. These kinds of workouts will make your body blossom into the beautiful muscle garden it was meant to be.

Motivation

  • It’d be a travesty if I didn’t share every single one of Dom Mazetti aka BroScienceLife’s videos with you guys. They are consistently hilarious and usually pretty true– this one is no exception. Basically, if you do any of the things in this video, you need to reevaluate your life.

11 comments on “4.16.13 SWOD

    • Hi Marta. I tried the routine this mnoring and came out really good. Is it Ok to go for example Mondays with the heavy load and Thrusdays again with the light one? I plan to keep Tuesdays and Fridays for your lower body excercises. Hank

  1. I haven’t done a lot of these movements in a while. I was kinda lost at what weight to use. I’m feeling super pumped up though. Sorry swole brotha but I did some minor mods.
    Dynamic @ 155
    [Superset 1] 3 sets 10 reps
    Dumbbell Bench Press @ 60
    Wide Grip Pullup
    [Superset 2] 3 sets, 12 reps
    Dumbbell chest fly @ 30
    bent over rows @ 135
    [Superset 3] 2 sets, 10 reps
    Standing EZ bar curl @ 70
    dips (will be weighted next time)
    [Superset 4] 2 sets, 15 reps
    Single arm dumbbell concentration curls @ 30
    Tricep rope pulldowns @ 50

    • no need to be sorry man, those are good mods, ill def change up the movements in the volume workout every week, but in the end its really abt choosing exercises that target the same muscle groups

    • This guy is the mod master…I used your KB swing mod for yesterday’s SWOD and really liked it. Can’t wait to try today’s workout!

  2. The only problem I had was the dynamic part of the WOD feeling too easy at first. after 4 sets I moved from 135 to 155 and it felt better. Another solid workout today though.

    Dynamic @ 135 -155
    [Superset 1] 3 sets 10 reps
    Dumbbell Bench Press @ 65
    Wide Grip Pull down @ 130
    [Superset 2] 3 sets, 12 reps
    Dumbbell chest fly @ 30
    cable rows @ 140
    [Superset 3] 2 sets, 10 reps
    Standing EZ bar curl @ 70
    skull crushers @ 60
    [Superset 4] 2 sets, 15 reps
    Single arm dumbbell concentration curls @ 25
    Tricep rope pulldowns @ 45

  3. Felt pretty swole after this, swolebros.

    Dynamic @ 155
    [Superset 1] 3 sets 10 reps
    Dumbbell Bench Press @ 55
    Wide Grip Pull down @ 125
    [Superset 2] 3 sets, 12 reps
    Dumbbell chest fly @ 35
    cable rows @ 140
    [Superset 3] 2 sets, 12 reps
    Standing EZ bar curl @ 55
    lying tri press @ 55
    [Superset 4] 2 sets, 12 reps
    Single arm dumbbell concentration curls @ 25
    Tricep rope pulldowns @ 100

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