Warmup

• Keep it secret, keep it safe

Dynamic

• EMOM for 8 minutes- Flat Bench– 3 reps @ 50-60% 1RM

Volume

• [Superset 1- Chest/Back] 4 sets, 6-8 reps
  • Incline Bench Press
  • Chin-ups (use assistance if needed to maintain form)
• [Superset 2- Chest/Back] 4 sets, 8-12 reps
  • Dumbbell Bench Press
  • One-Arm Dumbbell Row
• [Superset 3- Biceps/Triceps] 4 sets, 6-8 reps
  • Standing Alternating Dumbbell Curl
  • Close Grip Bench Press
• [Superset 4- Biceps/Triceps] 4 sets, 8-12 reps
  • Single arm dumbbell concentration curls
  • Tricep rope pulldowns

For the third week of this bodybuilding micro-cycle, decrease the reps and add on that weight. Push yourself to the limit and learn to tolerate the burning sensation as your muscles are broken down. In the words of a famous movie quote, “If you build it, they will come.” “It” of course refers to muscles and “they” refers to ladies. Science people.