Note: This is tomorrow’s workout– I’m going to start posting workouts a full day ahead so any #SwoleFIT brethren overseas can see them in time.

Warmup

• Standard SwoleFIT warmup

Dynamic

• Flat Bench– 8 sets of 3 @ 50-60% 1RM
  • This weight should be extremely easy. 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

• [Superset 1-Chest/Back] 4 sets, 8-12 reps
  • Dumbbell Bench Press
  • Wide Grip Lat Pulldown
• [Superset 2- Chest/Back] 4 sets, 12-15 reps
  • Dumbbell chest fly
  • Seated cable rows
• [Superset 3- Biceps/Triceps] 3 sets, 8-12 reps
  • Standing EZ bar curl
  • Lying Triceps Press
• [Superset 4- Biceps/Triceps] 3 sets, 12-15 reps
  • Single arm dumbbell concentration curls
  • Tricep rope pulldowns

Rest between supersets should be 60-90 seconds, no more. This is optimal for max hypertrophy. Also, choose weights that are moderately difficult, but do NOT go to absolute failure. Focus on getting quality reps here and stimulating that muscle growth.

I’ve changed up the SwoleFIT template slightly to incorporate two days of volume work to complement the two days of conditioning work. These kinds of workouts will make your body blossom into the beautiful muscle garden it was meant to be.

Motivation

• Rookie mistakes in the gym from Dom Mazetti: