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5/3/1


Shared By : TURNERHSE

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 1 / 103

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Description
 
Monday Deadlift
Muscle Exercise Name Timer Reps Sets Track

Back

 Barbell Deadlift 150 sec 5 3 Progress Chart

Back

 Barbell Deadlift 90 sec 10 5 Progress Chart

Upper Legs

 Seated Leg Curl 90 sec 20 5 Progress Chart

Upper Legs

 Smith Single Leg Split Squat 120 sec 10 5 Progress Chart

Abs

 Crunches 75 sec 20 5 Progress Chart

Abs

 Oblique Crunches 75 sec 20 5 Progress Chart
Wednesday Bench Press
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Bench Press 150 sec 5 3 Progress Chart

Chest

 Barbell Bench Press 90 sec 10 5 Progress Chart

Back

 One-Arm Dumbell Row 90 sec 30 5 Progress Chart

Triceps

 Dip 75 sec 20 5 Progress Chart

Shoulders

 Cable Rope Rear Delt Row 75 sec 20 5 Progress Chart
Thursday Squat
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Full Squat 150 sec 5 3 Progress Chart

Back

 Smith Machine Good Morning 120 sec 20 5 Progress Chart

Upper Legs

 Hack Squat 120 sec 20 5 Progress Chart

Abs

 Ab Rollout on Knees 75 sec 20 5 Progress Chart

Biceps

 EZ-Bar Curl 90 sec 20 5 Progress Chart
Sunday Military press
Muscle Exercise Name Timer Reps Sets Track

Shoulders

 Standing Military Press 150 sec 5 3 Progress Chart

Shoulders

 Standing Military Press 90 sec 10 5 Progress Chart

Back

 Chin-Up 75 sec 10 5 Progress Chart

Chest

 Dumbbell Bench Press 75 sec 10 5 Progress Chart

Triceps

 Cable Triceps Pushdown 75 sec 20 5 Progress Chart
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