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.
Motivation
- This montage of sick clips from the movie “Pumping Iron” set to some BROOTAL Metal should get you out of bed.
- If you haven’t seen this 1970’s documentary depicting bodybuilding in its Muscle Beach glory days and starring the man himself, you need to watch the whole thing. Which, thanks to the interwebs, is all on youtube.
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