Second week of this workout as part of the
SwoleFIT Strength Cycle Template. Increase the weights 5-10 lbs from last week.
Warmup– Started from the bottom, now we are lifting heavy weights.
Dynamic + Lower Body Power Accessory
EMOM (Every Minute on the Minute) for 8 minutes, 3 explosive
Pause Squats @ 50-60% 1RM
Pause Squat = set the pins such that the bar will rest on them when you are at parallel. Pause for a second at the bottom of each squat, then explode upwards.
2 sets, 8-10 reps (use a fairly heavy weight here, goal is to improve power) Barbell Step-ups:
3 sets, 8-12 reps (heavy weight here as well) Romanian Deadlift:
Volume (Shoulders + Traps, 3-0-3 tempo, 3 seconds up, 3 seconds down for each lift, use lighter weights to maintain form, 60-90 seconds rest between sets )
Seated Dumbbell Military Press– 4 sets of 8-10 reps
Barbell Shrugs– 4 sets of 8-10 reps
Dumbbell Lateral Raises– 2 sets of 8-10 reps
Dumbbell Reverse Fly’s– 2 sets of 8-10 reps
Ab Circuit- (2 rounds, 8-12 reps): Weighted Sit-Ups, Lying Leg Raise, Barbell Ab Rollers, Dumbbell Side Bends
Motivation- These guys from California Strength are both absurdly strong and hilarious.
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Warmup– Let this be your warmup, young grasshopper
Bench Press: work up to a 1RM
Weighted Chin-ups: 5-5-3-3-1-1, increase the weight each set and find your “working” 1RM
Conditioning- “Mila” (If you’ve already completed this workout, increase the working weight and try to beat your previous time)
Motivation- Dom. Gym. Curls. Pump. Need I say more? This one’s an oldie but a goodie.
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Look no further for proper nutritional advice than this video*
*If you are recklessly trying to put on weight
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