Warmup

• Standard SwoleFIT warmup

Dynamic

• Incline 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.
  • Rest 45 seconds between sets

Volume (add 5-10 lbs to weights used from workout last week)

• [Superset 1- Chest/Back] 4 sets, 6-8 reps
  • Dumbbell Bench Press
  • Wide Grip Lat Pulldown
• [Superset 2- Chest/Back] 4 sets, 8-12 reps
  • Dumbbell chest fly
  • Seated cable rows
• [Superset 3- Biceps/Triceps] 4 sets, 6-8 reps
  • Standing EZ bar curl
  • Lying Triceps Press
• [Superset 4- Biceps/Triceps] 4 sets, 8-12 reps
  • Single arm dumbbell concentration curls
  • Tricep rope pulldowns

All lifts are the same as last week’s volume workouts; only change is a decrease in the number of reps. Continue to add weight to the exercises. Rest 60-90 seconds between supersets to maximize hypertrophy.

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