- EMOM for 8 minutes- Flat Bench– 3 reps @ 50-60% 1RM
- [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
- [Superset 3- Biceps/Triceps] 4 sets, 6-8 reps
- [Superset 4- Biceps/Triceps] 4 sets, 8-12 reps
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.
- Watch this weird dude consume over 8000 calories in one day as he documents his two month “epic bulk” progression.