Warmup

• This is what they told me I should tell you to do.

Dynamic

• EMOM (Every Minute On the Minute) Flat Bench– 8 sets of 3 @ 50-60% 1RM
  • This weight should feel fairly light. Focus on slowly lowering the bar to your chest and subsequently exploding with full force/velocity on the way back up.
  • Bump the weight up 5 lbs from last week’s dynamic weight.

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

• [Superset 1- Chest/Back] 4 sets, 8-12 reps
  • Flat Bench Press
  • Strict Pull-ups (use assistance if needed to hit all reps)
    
• [Superset 2- Chest/Back] 4 sets, 12-15 reps
  • Incline Dumbbell Chest Fly
    
  • Bent Over Two Arm Long Bar Row
• [Superset 3- Biceps/Triceps] 4 sets, 8-12 reps
  • Standing Olympic Barbell Curl
  • Dumbbell Tricep Extension (Behind Head)
• [Superset 4- Biceps/Triceps] 4 sets, 12-15 reps
  • Single arm dumbbell concentration curls
  • Tricep rope pushdown

Same workout as last week– bump all the weights up 5-10 lbs. Remember, for this hypertrophy workout, do not go to absolute failure, keep form perfect, stress the muscles, and feel that sick pump.

Motivation

• If you, like me, are hitting up EDC in one of the coming weekends, here’s the essential swole bro packing list, related to us by the Bro shepherd, Dom Mazetti himself: