Warmup

• As the great man Nike once said, “Just do this.”

Dynamic

• EMOM for 7 minutes (EMOM = Every Minute On the Minute)
  • 3 Box Squats @ 50-60% 1RM

Volume (Rest periods should be 60-90 seconds b/t supersets)

• [Superset 1- Legs/Shoulders]  3 sets, 8-12 reps
  • Front Squat
    
  • Seated Arnold Press

• [Superset 2- Legs/Traps]  3 sets, 12-15 reps
  • Dumbbell Split Squat
    
  • Dumbbell Shrugs
    

• [Superset 3- Shoulders/Traps]  3 sets, 12-15 reps
  • Cable Seated Lateral Raises
  • Dumbbell Upright Rows
    

• [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

Same volume workout as last week, yo. Increase all weights 5-10 lbs. Maintain perfect form, feel that pump, get awesomed out. If you are feeling extra confident, practice your bodybuilding poses. These are great to whip out while in the classroom, at a meeting, or if you just need to brighten someone else’s day in general.

Motivation

• This video is great– these bros are just trying to get their workout on in public, and for some reason, people are scared, grossed out, and generally have adverse reactions. What a society we live in, huh?