Warmup

• When life gives you lemons, drink protein shakes

Dynamic

• EMOM for 8 minutes (EMOM = Every Minute On the Minute)
  • 3 Explosive Deadlifts @ ~50-60% 1RM

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

• [Superset 1- Legs/Shoulders] 4 sets, 8-12 reps
  • Back Squat
    
  • Standing Barbell Military Press

• [Superset 2- Legs/Traps] 4 sets, 12-15 reps
  • Dumbbell Step-ups
    
  • Dumbbell Shrugs
    

• [Superset 3- Shoulders/Traps] 3 sets, 12-15 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

Second week of this specific workout for the bodybuilding “micro-cycle.” Add some weight, keep that form perfect, and watch as your muscles, similar to a Chia Pet, blossom into the house decorations they were meant to be.

Motivation

• The same young man who challenged the world with the monumental question, “Do you even lift?” returns for a second round of interrogation. This time, he targets the female population, inquiring, “Do you even squat?”