Warmup

• Get the fire started with this little diddly.

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, 6-8 reps
  • Flat Bench Press
  • Strict Pull-ups (use assistance if needed to hit all reps)
    
• [Superset 2- Chest/Back] 4 sets, 8-12 reps
  • Incline Dumbbell Chest Fly
    
  • Bent Over Two Arm Long Bar Row
• [Superset 3- Biceps/Triceps] 4 sets, 6-8 reps
  • Standing Olympic Barbell Curl
  • Dumbbell Tricep Extension (Behind Head)
• [Superset 4- Biceps/Triceps] 4 sets, 8-12 reps
  • Single arm dumbbell concentration curls
  • Tricep rope pushdown

This is the last week of this particular combination of movements. Push it to the limit and max out that pump potential. Start priming for the peak of summer; this is when the hard work really starts to pay off. Comments like, “Dang brah, have you been working out,” “Broheme, you are huge,” and “Are you doing protein or something now, man?” validate that this is working. (Note that 80-90% of comments about your increased musculature will originate from other males)