babes | SwoleFIT

Warmup- Keep it secret, keep it swole.

Dynamic- EMOM for 8 minutes (EMOM = Every Minute On the Minute), 3 Explosive Deadlifts@ ~50% 1RM

Volume (Rest periods should be 60-90 seconds b/t supersets)

[Superset 1- Legs/Shoulders] 4 sets, 6-8 reps
- Back Squat
- Standing Barbell Military Press

[Superset 2- Legs/Traps] 4 sets, 8-12 reps
- Dumbbell Step-ups
- Dumbbell Shrugs

[Superset 3- Shoulders/Traps] 3 sets, 8-12 reps
- Dumbbell Reverse Fly (on incline bench)
- Dumbbell Farmer’s Walk (30 seconds/set)

[Superset 4- Abs] 3 sets, 8-12 reps
- Cable Crunch
- Lying Leg Raise
- Barbell Ab Rollers (can also be done with ab wheel if you have one)
- Dumbbell Side Bends

Last week of this bodybuilding micro-cycle so pack on the weight, get the MEGAPUMPFEELS© and celebrate the birth of this great country.

Motivation- What is freedom? See below:

Strength

Work up to a 5 rep max in Bench Press
Do 5 sets of 5 Pendlay rows (fairly heavy but do NOT go to failure)
Take 3-4 minutes rest b/t sets to allow for full recovery

Conditioning

5 rounds- 5 chin-ups, 8 HR (Hand-Release) Push-ups, 10 alternating dumbbell curls (40#), 20 DU (Double Unders)
Prescribed Rest: 30-60 seconds

Yeah, this workout is going to be sick. Don’t even attempt to put on a shirt for at least an hour after your workout; your pecs will most likely shred right through it.

If you don’t have a jump rope, sub a 150 m run. If you can’t run, do 30 jumping jacks. If you’re too embarrassed to do jumping jacks, then high five yourself 20 times consecutively while skipping around the gym.

Post times of conditioning workout to comments.

Motivation:

Spring break.

SwoleFIT

Cross Training + Powerlifting + Bodybuilding = SwoleFIT

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