Warmup- This is the warmup for champions

Dynamic- EMOM for 8 minutes- Flat Bench- 3 reps @ 50-60% 1RM (add 5 lbs from last week, 6.24)

Volume

• [Superset 1- Chest/Back] 4 sets, 6-8 reps
  • Incline Bench Press
  • Chin-ups (use assistance if needed to maintain form)
• [Superset 2- Chest/Back] 4 sets, 8-12 reps
  • Dumbbell Bench Press
  • One-Arm Dumbbell Row
• [Superset 3- Biceps/Triceps] 4 sets, 6-8 reps
  • Standing Alternating Dumbbell Curl
  • Close Grip Bench Press
• [Superset 4- Biceps/Triceps] 4 sets, 8-12 reps
  • Single arm dumbbell concentration curls
  • Tricep rope pulldowns

Last week of this bodybuilding micro-cycle, DON’T LEAVE ANY GASOLINA EN EL TANQUE!! Next week will be the start of a more structured strength template to accompany the bodybuilding micro-cycle, so prepare yourselves for greatness.

Motivation

• Channel the pure energy of these bodybuilders throwing up massive iron and downing insane quantities of brown rice, broccoli, and chicken.