shutkos
5 3 1
AUTOPLAY
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The 5 3 1 routine by shutkos is a 12 day workout plan. It is a advanced level plan to achieve bulking fitness goals.
Plan Description
Basic principles 5/3/1 • Focus on the basic exercises polyarticular • Start with light weights...
Day 1
Day 1
Day 1
Day 1
Day 2
Day 2
Day 2
Day 2
Day 3
Day 3
Day 3
Day 3
Плечи, ноги 1
Est time: 61 min
6 exercises
Barbell Squat
Upper Legs
Sets
3
Reps
5
Interval
00:00
Rest Time
03:00
Machine Leg Extension
Upper Legs
Sets
5
Reps
10
Interval
00:00
Rest Time
01:00
Machine Leg Curl (Prone)
Upper Legs
Sets
5
Reps
10
Interval
00:00
Rest Time
01:00
Barbell Military Press
Shoulders
Sets
3
Reps
5
Interval
00:00
Rest Time
01:30
Dumbbell Lateral Raise
Shoulders
Sets
5
Reps
10
Interval
00:00
Rest Time
01:00
Cable Reverse Fly
Shoulders
Sets
5
Reps
10
Interval
00:00
Rest Time
01:00
