Warmup
Dynamic
- EMOM for 7 minutes (EMOM = Every Minute On the Minute)
- 1 Max Effort Vertical Jump (Strive for this)
Volume (Rest periods should be 60-90 seconds b/t supersets)
- [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)
- Lying Leg Raise
- Barbell Ab Rollers (can also be done with ab wheel if you have one)
- Russian Twists
This week marks the start of a new series of movements for the shoulders/traps/legs/abs volume workout. Just like Tuesday’s workout, choose lighter weights for this week. Focus on stressing the muscle and maintaining perfect form! We’ll continue to work up in weight over the coming three weeks; no need to get ahead of yourself.
Motivation
- SwoleFIT brother, Glenn from Kansas City sent me this link. It is perhaps one of the greatest, most underappreciated feats of strength of all time.
- Today we salute you, Mr. Steve Schmidt. Sure no one knows what in God’s good name this lift is, nor what purpose it serves. But you still nailed your attempt, just like you did the hordes of fangirls that I’m assuming started pursuing you after this accomplishment.
SwoleFIT 
What the fuck is a hip lift?
if you don’t know, you can’t afford it.
ultimate measure of thrusting capacity
It still surprises me, just how lot of ppoele don’t know about Kinovelax Diet Plan (google it), although a lot of ppoele get good result with it. Thanks to my buddy who told me about Kinovelax Diet Plan, I have lost crazy amounts of weight with it without starving myself.
Yo bro, Glenn from Kansas City here. Two words: FUCK YEAH.
Glenn, you are an outstanding human being. Swole on brother.
Dynamic
EMOM for 7 minutes (EMOM = Every Minute On the Minute) jumped as high as any swole mother fucker could.
Volume (Rest periods should be 60-90 seconds b/t supersets)
[Superset 1- Legs/Shoulders] 3 sets, 8-12 reps
Front Squat@135
Standing Arnold Press @42.5
[Superset 2- Legs/Traps] 3 sets, 12-15 reps
Dumbbell Split Squat@42.5 (foot slipped off the bench and now the most swole thing on me is my broken toe. I’ll be subbing these next week)
Barbell Shrugs @225
[Superset 3- Shoulders/Traps]
DB Seated Lateral Raises@22.5
HPC @135
[Superset 4- Abs] only had time for two
Dude, broken toe?? Eff sorry to hear man. Hope that recovers soon
Yeah man me too. I was going to start postponing the drinking to Saturday and incorporating some sprint training on Saturday mornings. I live up the street from the beach and I’d like to show some swole results for this season.
Shoulders were on fire after this!
YEAHHHHH BUDDDYYYY. Shoulders on fire = first step to developing the physique of Thor.
[Superset 1- Legs/Shoulders] 3 sets, 8-12 reps
Front Squat
Seated Arnold Press
185
35
[Superset 2- Legs/Traps] 3 sets, 12-15 reps
Dumbbell Split Squat
Dumbbell Shrugs
35
70-75-85
[Superset 3- Shoulders/Traps] 3 sets, 12-15 reps
Cable Seated Lateral Raises – bentover dbell raises
Dumbbell Upright Rows
15
115
[Superset 4- Abs] 3 sets, 8-12 reps
Weighted Sit-Ups (put plate behind your head)
Lying Leg Raise
Barbell Ab Rollers (can also be done with ab wheel if you have one)
Russian Twists
Used 25 lbs. for weighted situps
Used Ab Wheel