Dynamic
- Box Squats– 8 sets of 3 explosive reps @ 50-60% 1RM
- Rest 1 minute between sets
Volume
- [Superset 1- Legs/Shoulders] 3 sets, 8-12 reps
- [Superset 2- Legs/Traps] 3 sets, 12-15 reps
- [Superset 3- Shoulders/Traps] 3 sets, 12-15 reps
- [Superset 4- Abs] 3 sets, 8-12 reps
- Weighted Sit-Ups (put plate behind your head)
- TTB or Lying Leg Raise
- Barbell Ab Rollers
The second volume workout of this week will hit the shoulders, traps, and abs pretty hard. Again, choose weights heavy enough to stress the muscles but focus on maintaining form. Rest periods between supersets should be 60-90 seconds for max hypertrophy.
Motivation
- #Trapzilla is ready. Are you?
SwoleFIT 
Dynamic @ 175
Volume
@ 155
@ 40
@ 115
Shrug bar@ 185
@ 30
HPC@ 115
@25
TTB
ab wheel
All good stuff. Glutes are going to be sore tomorrow
Niiice, here’s what I did
Dynamic @185
Volume
Superset1-
@205
@55 dbells
Superset2-
@95
@225
Superset3-
@25 dbells
@95
Mine:
Dynamic @205
Volume
Superset1-
@185
@40
Superset2-
@135
@135
Superset3-
@20 db
@130
Superset4 was a killer with those barbell rollouts
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Is it 15 per leg or 15 all together on the lunges
12-15 per leg
Is it 50-60% of box squat max or 50-60% of regular squat max? Also, for the ab supersets, do you go straight from one to the next and then rest for 60-90 seconds after you’ve done the three or rest 60-90 seconds between them?
50-60% of your regular squat max. And for the ab supersets, go straight from one to the next, then rest for the 60-90 after completing all three exercises.