Warmup

• Be cool, warm up fool.

Dynamic

• EMOM for 8 minutes (EMOM = Every Minute On the Minute)
  • 3 Deadlifts @ 50-60% 1RM
  • Make these reps extremely explosive, release the weight completely between every rep.

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

• [Superset 1- Legs/Shoulders]  4 sets, 6-8 reps
  • Front Squat
    
  • Seated Arnold Press

• [Superset 2- Legs/Traps]  4 sets, 8-12 reps
  • Dumbbell Split Squat
    
  • Dumbbell Shrugs
    

• [Superset 3- Shoulders/Traps]  4 sets, 8-12 reps
  • Cable Seated Lateral Raises
  • Dumbbell Upright Rows
    

• [Superset 4- Abs]  3 sets, 8-12 reps
  • Weighted Sit-Ups (put plate behind your head)
  • Lying Leg Raise
  • Barbell Ab Rollers (can also be done with ab wheel if you have one)
  • Russian Twists

Third week of this movement combination for SHOULDAZ, TRAPZ, LEGZ, AND ABZ. Lower the reps from last week. Also, add 5-10 (heck maybe 15 or 20) lbs to weights used last week. I decided to add an additional set to each of the first three supersets for additional volume (and accompanying growth). Push yoself here– hit all those reps and get a prime pump going.

Motivation

• This gym is nuts. It’s essentially a training center for ninja assassins.