Warmup

• Wikipedia said you should do this.

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

Alright you ingrates, this is the last week of this particular SHOULDAZLEGZABZTRAPZ volume workout, so DO IT TO IT. Pack on that weight, push yourself, and feel that muscle growth. This is our time; you were born for this, so go out there and take it!

Motivation

• This speech was good enough to pump the motley college crew of Americans up to upset the world champion Russians in their hockey Olympic showdown in 1980. It should more than suffice to pump you bros up to take down some iron.