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5/3/1+
Wave 1. Warmup, 75%x5, 80%x5, 85%x5
Wave 2. Warmup, 80%x3, 85%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4. (deload) - 60%x5, 65%x5, 70%x5
Accessories:
Month 1: 50% of 1RM
Month 2: 60% of 1RM
Month 3: 70% of 1RM
Dumbbell Shoulder Press (Stability Ball)
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3x5 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Chin-Up
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5x10 reps |
rest: 60s
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EZ Bar Curl
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Machine Fly
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3x8 reps |
rest: 60s
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Barbell Bench Press
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5x10 reps |
rest: 60s
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Barbell Deadlift
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3x5 reps |
rest: 60s
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Barbell Squat
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5x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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5x10 reps |
rest: 60s
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Cable Kneeling Crunch
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5x10 reps |
rest: 60s
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Dumbbell Squat
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3x8 reps |
rest: 60s
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Barbell Bench Press
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5x5 reps |
rest: 60s
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Barbell Shoulder Press
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5x10 reps |
rest: 60s
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Dumbbell One-Arm Row
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5x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 60s
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Barbell Squat
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3x5 reps |
rest: 60s
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Barbell Deadlift
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5x10 reps |
rest: 60s
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Hanging Leg Raise
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5x10 reps |
rest: 60s
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Cable Rope Face Pull
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3x10 reps |
rest: 60s
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