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)
- [Superset 1- Chest/Back] 4 sets, 6-8 reps
- Flat Bench Press
- Strict Pull-ups (use assistance if needed to hit all 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
This is the last week of this particular combination of movements. Push it to the limit and max out that pump potential. Start priming for the peak of summer; this is when the hard work really starts to pay off. Comments like, “Dang brah, have you been working out,” “Broheme, you are huge,” and “Are you doing protein or something now, man?” validate that this is working. (Note that 80-90% of comments about your increased musculature will originate from other males)
SwoleFIT 
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
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
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!