Warmup
- Standard SwoleFIT warmup
Dynamic
- Incline 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, 6-8 reps
- [Superset 2- Chest/Back] 4 sets, 8-12 reps
- [Superset 3- Biceps/Triceps] 4 sets, 6-8 reps
- [Superset 4- Biceps/Triceps] 4 sets, 8-12 reps
All lifts are the same as last week’s volume workouts; only change is a decrease in the number of reps. Continue to add weight to the exercises. Rest 60-90 seconds between supersets to maximize hypertrophy.
Post weights to comments.
SwoleFIT 
I’m feeling swole
Dynamic
Incline Bench- 8 sets of 3 @ 155
[Superset 1] 3 x 8
Dumbbell Bench Press @ 75
Wide Grip pull-ups
[Superset 2] 3 x 10
Dumbbell chest fly @ 35
Pendlay rows @ 155
[Superset 3] 3 x 8 reps
Standing EZ bar curl @ 60
Lying Triceps Press @ 60
[Superset 4] 3 sets, 8-12 reps
Single arm dumbbell concentration curls @ 32.5
Tricep rope pulldowns @ 65
T-shirt ideas:
*Heart and Swole*
*Mind, Body, and Swole*
*Swole Mates*
*Swolejah Boy* (LOL)
*Swollen Member*
Dynamic
Incline Bench- 8 sets of 3 @ 185
based it off 1 RM of flat bench, probably a lil too heavy, but I got through it.
[Superset 1] 3 x 8
Dumbbell Bench Press @ 70
Wide Grip pull-ups
[Superset 2] 3 x 10
Dumbbell chest fly @ 40
Seated Rows 120-140-160
[Superset 3] 3 x 8 reps
Standing EZ bar curl @ 80
Lying Triceps Press @ 80
[Superset 4] 3 sets, 8-12 reps
Single arm dumbbell concentration curls @ 30
Tricep rope pulldowns @ 50-50-60
Duuude ‘mind, body, swole’ that is awesome
Bromosapiens! I hope the Sanctuary of Swole was as good to you as it was to me today. I walked out with my entire body engorged with sweet, sweet man muscle…yes, my entire body….
Dynamic
Incline Bench- 8 sets of 3 @ 185 – More explosive than a Taco Bell shit.
[Superset 1] 4 sets, 10-10-9-8 – Did 4 sets today…cuz I ain’t no pussy.
Dumbbell Bench Press @ 75
Wide Grip pull-downs @ 160 10-10-10-8 while singing Nelly Furtado’s “I am like a bird” loud enough for my lats to hear.
[Superset 2] 3 x 10
Dumbbell chest fly @ 25 lb free weights
Seated Rows @180 lbs
[Superset 3] 3 x 8 reps
Standing EZ bar curl @ 75
Lying Triceps Press @ 75
[Superset 4] 3 sets, 8-12 reps
Single arm dumbbell concentration curls @ 25
Tricep rope pulldowns @ 90
Booyakashah.
Hello Grant, would you mind sending a picture of your sweaty body to swolefitnation@gmail.com? my spankbank is getting low, many thanks
a little late but here’s my weights
incline bench (dynamic) @ 135
[superset 1]
dbell bench-80
lat pulldown- 120
[superset 2]
dbell fly- 35
bent over rows- 145
[superset 3]
ez curl- 85
skull crush- 85
[superset 4]
conc curl- 35
tri pulldown- 140
HOP UP OUT THE BED, TURN MY SWOLE ONNNNN! This is the best day
Incline Bench- 8 sets of 3 @ 50-60% 1RM – 135
[Superset 1] 3 sets, 6-8 reps
Dumbbell Bench Press – 80
Wide Grip Lat Pulldown – 120
[Superset 2] 3 sets, 8-12 reps
Dumbbell chest fly – 35
Seated cable rows – two handed bent over row DB row (gym constraints, bro) 35
[Superset 3] 3 sets, 6-8 reps
Standing EZ bar curl – 55 (workin on gettin those bi’s more swole, bro)
Lying Triceps Press – two handed DB skullcrushers (gym) 30
[Superset 4] 3 sets, 8-12 reps
Single arm dumbbell concentration curls – 25
Tricep rope pulldowns – 100