All lifts are the same as last week’s volume workouts; only change is a decrease in the number of reps. Continue to add weight to the exercises. Rest 60-90 seconds between supersets to maximize hypertrophy.
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This montage of sick clips from the movie “Pumping Iron” set to some BROOTAL Metal should get you out of bed.
If you haven’t seen this 1970’s documentary depicting bodybuilding in its Muscle Beach glory days and starring the man himself, you need to watch the whole thing. Which, thanks to the interwebs, is all on youtube.
This week we’ll be hitting the bench hard again, this time lowering the rep count to three. Plan on increasing the weight from last week by at least 5 lbs. Or 10 lbs if you’re feeling frisky. Substitute jumping jacks for the DU if you don’t have a jump rope.
This video is actually motivating as shit. Fire it up before entering the Sanctuary of Swole, and you’ll get that adrenaline going and the blood flowing down below the belt (if you namsayin).
So the only modification from the workout last week was increasing the number of sets on the last two supersets. I’m going to plan on changing volume workouts up ever three weeks. Some consistency is beneficial, just make sure to increase the weights by 5-10 lbs on each movement.
Again, rest 60-90 seconds between supersets and choose moderately heavy weights while still maintaining perfect form.
Comin’ atcha again with another classic from BroScienceLife, indubitably the best Youtube channel besides “Life According to Jimmy.”
Sub jumping jacks for DU if you don’t gots a jumpy rope. Seriously though, just buy a jump rope.
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This is pretty much the ideal Friday workout. First you throw up a ton of weight on the bench press, then you immediately get a get a case of pump fever from the conditioning workout. Head to the Baby Gap afterwards, get yourself a sick smedium shirt, then hit the club.
I’ve got to go with my main man, Dom Mazetti, coming through in the clutch once again. Dom explains the relationship between lifting and drinking, eloquently intermingling #broscience, hilarity, and truth.
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.