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2Suns 5/3/1 5 Day

dguo518

Apr 10th 2017

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2Suns 5/3/1 5 Day

DOWNLOADS/VIEWS: 42/1742

RATING: 90 (FROM 1 JEFIT MEMBERS)

4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

2Suns 5/3/1 5 Day Split

Monday
Tuesday
Wednesday
Thursday
Friday

Bench/OHP 7 exercises, 1 hr 29 mins

	Barbell Bench Press	9x0 reps	rest: 120s
	Barbell Military Press	8x0 reps	rest: 120s
	Weighted Pull-Up	4x10 reps	rest: 60s
	Dumbbell Incline Bench Press	4x12 reps	rest: 60s
	Cable Shoulder Extension	4x12 reps	rest: 60s
	Dumbbell Lateral Raise	5x20 reps	rest: 60s
	EZ Bar Curl	5x8 reps	rest: 60s

Squat/Sumo 8 exercises, 1 hr 27 mins

	Barbell Deep Squat	9x0 reps	rest: 120s
	Barbell Sumo Deadlift	8x0 reps	rest: 120s
	Barbell Romanian Deadlift	3x10 reps	rest: 60s
	Machine Leg Press	3x12 reps	rest: 60s
	Machine Seated Calf Raise	4x15 reps	rest: 60s
	EZ Bar Curl	4x15 reps	rest: 60s
	Cable Rope Face Pull	3x15 reps	rest: 60s
	Machine Seated Leg Curl	3x15 reps	rest: 60s

OHP/Incline Bench 7 exercises, 1 hr 24 mins

	Barbell Military Press	9x0 reps	rest: 120s
	Barbell Incline Bench Press	8x0 reps	rest: 120s
	Dumbbell Incline Bench Press	3x15 reps	rest: 60s
	Chin-Up	3x10 reps	rest: 60s
	Cable Tricep Pushdown (V-Bar)	4x12 reps	rest: 60s
	Dumbbell Lateral Raise	4x20 reps	rest: 60s
	EZ Bar Curl	4x15 reps	rest: 60s

Deadlift/Front Squat 6 exercises, 1 hr 12 mins

	Barbell Deadlift	9x0 reps	rest: 120s
	Barbell Front Squat	8x0 reps	rest: 120s
	Barbell Bent-Over Row	4x10 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 60s
	Machine Seated Row	4x15 reps	rest: 60s
	Smith Machine Shrug	3x10 reps	rest: 60s

Bench/Close Grip Bench 2 exercises, 37 mins

	Barbell Bench Press	9x0 reps	rest: 120s
	Barbell Bench Press (Close Grip)	8x0 reps	rest: 120s

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