Luv21
VIP
ra_dziczek
Marcolac
zully2
ryan.mcdaniel.rm
RobRK
frankco.goodson
VIP
jwoodruff2
WillMote
5/3/1 Modified




Information
Frequency : 4 days / week
Day Type : Numerical
Type : Cutting
Difficulty : Advanced

Tags :


Description

Day 1
Back + Biceps
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Back

Deadlift (Warm up)
60 sec
12,10,4,1
4
Progress Chart

Back

Barbell Deadlift
60 sec
5
3
Progress Chart

Back

Pull Ups
0 sec
3
Progress Chart

Abs

Dumbbell One Arm Row
30 sec
15
3
Progress Chart

Biceps

Dumbbell Hammer Curls
60 sec
15
2
Progress Chart

Abs

Dumbbell Bicep Curl
30 sec
15
3
Progress Chart

Day 7
Chest - Phase 2
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Chest

Bench Press (Warm up)
60 sec
12,10,4,1
4
Progress Chart

Chest

Barbell Bench Press
60 sec
5
3
Progress Chart

Chest

Dumbbell Incline Bench Press
60 sec
8
4
Progress Chart

Chest

Push Up
0 sec
10
3
Progress Chart

Abs

Dumbbell Fly
60 sec
15
3
Progress Chart