cars | 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:

Warmup- This is the warmup for champions

Dynamic- EMOM for 8 minutes- Flat Bench- 3 reps @ 50-60% 1RM (add 5 lbs from last week, 6.24)

Volume

[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
- Dumbbell Bench Press
- One-Arm Dumbbell Row
[Superset 3- Biceps/Triceps] 4 sets, 6-8 reps
- Standing Alternating Dumbbell Curl
- Close Grip Bench Press
[Superset 4- Biceps/Triceps] 4 sets, 8-12 reps
- Single arm dumbbell concentration curls
- Tricep rope pulldowns

Last week of this bodybuilding micro-cycle, DON’T LEAVE ANY GASOLINA EN EL TANQUE!! Next week will be the start of a more structured strength template to accompany the bodybuilding micro-cycle, so prepare yourselves for greatness.

Motivation

Channel the pure energy of these bodybuilders throwing up massive iron and downing insane quantities of brown rice, broccoli, and chicken.

SwoleFIT

Cross Training + Powerlifting + Bodybuilding = SwoleFIT

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