johnd.apel
531
AUTOPLAY
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The 531 routine by johnd.apel is a 4 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Mon
Tue
Thu
Sat
OHP
Est time: 66 min
7 exercises
Barbell Military Press
Shoulders
Sets
3
Reps
5
Interval
00:00
Rest Time
03:00
Barbell Bench Press (Close Grip)
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
01:30
Barbell Bent-Over Row
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
01:30
Dumbbell Lateral Raise
Shoulders
Sets
3
Reps
20
Interval
00:00
Rest Time
01:30
Cable Shoulder Extension
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
01:30
EZ Bar Curl
Biceps
Sets
3
Reps
10
Interval
00:00
Rest Time
01:30
Cable Lat Pulldown (Wide Grip)
Back
Sets
3
Reps
15
Interval
00:00
Rest Time
01:30
