Warmup- This will make you feel warm inside.

Dynamic- EMOM (Every Minute On the Minute) for 8 minutes- Flat Bench- 3 explosive reps @ 50-60% 1RM

Volume (3-0-3 tempo: 3 seconds down, 3 seconds up, 60-90 seconds b/t supersets)

• [Superset 1-Chest/Back] 4 sets, 8-10 reps
  • Dumbbell Bench Press
  • Wide Grip Lat Pulldown
• [Superset 2- Chest/Back] 4 sets, 8-10 reps
  • Incline Dumbbell Bench Press
  • T-Bar Row
• [Superset 3- Biceps/Triceps] 4 sets, 8-10 reps
  • Standing EZ bar curl
  • Close Grip Bench Press
• [Lower Back Accessory Work] – Hyperextensions, 3 sets 8-10 reps

Second week of the bodybuilding micro-cycle as part of the SwoleFIT strength template. Increase the weights from last week but remember to maintain that deliberately slow tempo and feel the slow burn in your muscles.

Motivation- CT Fletcher instructs you to take it to the next level. So do it.