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
- [Superset 2- Legs/Traps] 4 sets, 8-12 reps
- [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: