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
- [Superset 2- Chest/Back] 4 sets, 8-10 reps
- [Superset 3- Biceps/Triceps] 4 sets, 8-10 reps
- [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.