Warmup
- Standard SwoleFIT warmup
Dynamic
- Flat Bench– 8 sets of 3 @ 50-60% 1RM
- This weight should feel fairly light. 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 (add 5-10 lbs to weights used from workout last week)
- [Superset 1- Chest/Back] 4 sets, 8-12 reps
- [Superset 2- Chest/Back] 4 sets, 12-15 reps
- [Superset 3- Biceps/Triceps] 3 sets, 8-12 reps
- [Superset 4- Biceps/Triceps] 3 sets, 12-15 reps
So the only modification from the workout last week was increasing the number of sets on the last two supersets. I’m going to plan on changing volume workouts up ever three weeks. Some consistency is beneficial, just make sure to increase the weights by 5-10 lbs on each movement.
Again, rest 60-90 seconds between supersets and choose moderately heavy weights while still maintaining perfect form.
Motivation
- Comin’ atcha again with another classic from BroScienceLife, indubitably the best Youtube channel besides “Life According to Jimmy.”
SwoleFIT 
Thanks for consistently posting the Monday-Friday workouts at the same time. I get them right as I walk out the door to go to work!
no worries, brother! glad to have you guys on board– have a couple of my buddies doing it with me too, trying to grow the community of those doing these workouts globally
Thanks swole brotha. The timing couldn’t be more perfect
Bench: All @175
[Superset 1]
@70
Wide grip pullup – 8 reps
[Superset 2]
@35
Bent over BB row @ 155
[Superset 3]
both @ 65
[Superset 4]
@35
@60
Bench: All @185
[Superset 1]
@60
Wide grip pullup – 10 reps
[Superset 2]
@35
Seated cable rows 120-140-140
[Superset 3]
both @ 70
[Superset 4]
@30
@50
Here’s what I did:
Bench: 155
[Superset 1]
65 dbell,
110 lat pull down
[superset 2]
35 flys,
110 seated cable row
[superset 3]
75 for both
[superset 4]
30 conc curls,
110 tri pull down
first swod. I’m trying to figure out where I stand on these exercises
bench: 135
[Superset 1]
40 dbell,
110 lat pull down
[superset 2]
30 flys,
90 seated cable row
[superset 3]
50 for both
[superset 4]
20 conc curls,
60 tri pull down
Siggy! Glad to have you onboard man, yeah if anything underestimate then add weight in subsequent sets if it’s really too light.
Mine for today:
Bench: 175
[Superset 1]
70 dbell,
135 lat pull down
[superset 2]
35 flys,
90 seated cable row
[superset 3]
70 for both
[superset 4]
30 conc curls,
80 tri pull down
Very nice post. I just stumbled upon your weblog and wished to
say that I have really enjoyed browsing your blog posts.
In any case I will be subscribing to your rss feed and
I hope you write again very soon!