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Beyond 5/3/1

KerYann2

Feb 7th 2019

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Beyond 5/3/1

DOWNLOADS/VIEWS: 22/2794

RATING: 98 (FROM 1 JEFIT MEMBERS)

2 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1
Day 2
Day 3
Day 4

Workout 1 6 exercises, 50 mins

	Barbell Squat	3x5 reps	rest: 90s
	Barbell Bench Press	5x5 reps	rest: 60s
	Chin-Up	5x10 reps	rest: 75s
	Barbell Tricep Extension (Supine)	3x12 reps	rest: 60s
	Dumbbell Lateral Raise	3x12 reps	rest: 60s
	Weighted Crunch	3x8 reps	rest: 60s

Workout 2 6 exercises, 45 mins

	Barbell Stiff-Leg Deadlift	3x5 reps	rest: 90s
	Barbell Military Press	5x5 reps	rest: 60s
	Dumbbell Incline Bench Row	3x10 reps	rest: 60s
	Dip	3x12 reps	rest: 60s
	Barbell Curl	3x10 reps	rest: 60s
	Band Reverse Fly	3x20 reps	rest: 60s

Workout 3 6 exercises, 49 mins

	Barbell Squat	5x5 reps	rest: 60s
	Barbell Bench Press	3x5 reps	rest: 90s
	Chin-Up	5x10 reps	rest: 60s
	Dumbbell Lateral Raise	3x12 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x15 reps	rest: 60s
	Leg Raise	3x10 reps	rest: 60s

Workout 4 6 exercises, 45 mins

	Barbell Stiff-Leg Deadlift	5x3 reps	rest: 60s
	Barbell Military Press	3x5 reps	rest: 90s
	Barbell Hack Squat	3x10 reps	rest: 60s
	Dumbbell Incline Bench Row	3x10 reps	rest: 60s
	Dip	3x12 reps	rest: 60s
	Band Reverse Fly	3x20 reps	rest: 60s

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