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: