7.23.13 SWOD

Warmup- Earn every swole minute.

Dynamic- EMOM (Every Minute On the Minute) for 8 minutes- Flat Bench- 3 explosive reps @ 50-60% 1RM

Volume (3-0-3 tempo: 3 seconds down, 3 seconds up, 60-90 seconds b/t supersets)

• [Superset 1-Chest/Back] 4 sets, 6-8 reps
  • Dumbbell Bench Press
  • Wide Grip Lat Pulldown
• [Superset 2- Chest/Back] 4 sets, 6-8 reps
  • Incline Dumbbell Bench Press
  • T-Bar Row
• [Superset 3- Biceps/Triceps] 4 sets, 6-8 reps
  • Standing EZ bar curl
  • Close Grip Bench Press
• [Lower Back Accessory Work] – Hyperextensions, 3 sets 8-10 reps

Third week of the bodybuilding micro-cycle as part of the SwoleFIT strength template. Decrease the reps, increase the weight, increase the INTENSITY. Your body is a temple of muscles. Go ahead and make it a bigger temple so more people can worship inside.

Motivation- Dom gives the breakdown of one of life’s most crucial skills: skipping leg day.