WOD: Monday Swole

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If It Bleeds, We Can Kill It Workout

I’m starting a new size program that I use to do. Getting my base numbers during this week 1 with my big lifts. Time for size.
There will never be anyone like Arnold Schwarzenegger. He’s the reason I started lifting. He is the blueprint .
So this is my homage to the Oak. Thank you. WorkoutBros : BROnan; BROdator; BROminator; BROmmando .

Schwarzenegger working out, Conan, Predator, Terminator, Commando

Workout: Monday Swole, Mon 6-July-2015

Workout Technique:

  • sets x reps; dumbbells (DB); barbells (BB) .
  • Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default .
  • (↑) Pyramid Up; (↓) Pyramid Down/ Drop Set .
  • Build up to work sets

Workout Program:

A. BB Shoulder Press (12 rep max): 3 x 10 reps

B. BB Squat (12 rep max): 3 x 10 reps

C. BB Bench Press (12 rep max): 3 x 10 reps

D. BB Bench Press w/ bands below: 3 x 10 reps

E. Lat Pulldowns w/ bands (20lbs↑/ set): 6+ x 10 reps ↑

F. DB Lat Rows (chest supported): 5 x 10 reps + drop set 1 x 20 reps (50%)(3.0.1.0)

G. DB 3-way Chest Flyes superset (power flyes, press-flye, presses): 4 x 8³ (3.0.1.0)

H. BB Hammer Curls w/ fat grips (2 pumps at top): 4 x 5 reps (3.0.1.0)

I. Cable Laying Bicep Curls w/ straps: 4 x 8 reps + drop set (3.0.1.0)

J. Cable 3-way Tricep Extension superset (elbows out, elbows in, overhead): 4 x 10³ reps

Work. Train. Devour.

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