6.4.13 SWOD

Warmup

Dynamic

  • EMOM (Every Minute On the Minute) 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.
    • Bump the weight up 5 lbs from last week’s dynamic weight.

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

This is the last week of this particular combination of movements. Push it to the limit and max out that pump potential in your guns. Start priming for the peak of summer; this is when the hard work really starts to pay off. Comments like, “Damn dude, have you been working out,” “Bro, you are freaking huge,” and “Are you doing protein or something now, man?” make all the hard work worthwhile. (Note that 80-90% of comments about your increased musculature will originate from other males)

Motivation

  • The legend, Mr. Burgundy, shows us how to impress women in an office environment. Take notes.

4 comments on “6.4.13 SWOD

  1. Dynamic
    @175

    [Superset 1] 4 sets, 6-8 reps
    Flat Bench Press 185/205/225
    Strict Pull-ups

    [Superset 2] 4 sets, 8-12 reps
    Incline Dumbbell Chest Fly @40
    Bent Over Two Arm Long Bar Row @105

    [Superset 3] 4 sets, 6-8 reps
    Standing Olympic Barbell Curl@85
    Dumbbell Tricep Extension@65

    [Superset 4] 4 sets, 8-12 reps
    Single arm dumbbell concentration curls@27.5
    Dips

  2. Dynamic
    @175

    [Superset 1] 4 sets, 6-8 reps
    Flat Bench Press 185/205/225
    Strict Pull-ups

    [Superset 2] 4 sets, 8-12 reps
    Incline Dumbbell Chest Fly@40
    Bent Over Two Arm Long Bar Row@105

    [Superset 3] 4 sets, 6-8 reps
    Standing Olympic Barbell Curl@85
    Dumbbell Tricep Extension@65

    [Superset 4] 4 sets, 8-12 reps
    Single arm dumbbell concentration curls@27.5
    Dips

  3. been following your 8×3 EMOM Bench routine for a few weeks now, really enjoying it. Wish I had a bigger garden so that I could add in some med ball throws too. Think it would complement it nicely.
    Will try some of your other workouts once my current cycle finishes in a few weeks time.
    Big Up to Ron Burgundy. Legend!

    • Awesome man, yeah that dynamic work will do wonders when you put the heavy weight back on. Let me know what you think when you try those other workouts!

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