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nSuns 5/3/1 LP (6 day, squat)

chernyshov.k

Jul 17th 2017

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nSuns 5/3/1 LP (6 day, squat)

DOWNLOADS/VIEWS: 181/11143

RATING: 79 (FROM 9 JEFIT MEMBERS)

5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Bench/OHP 6 exercises, 2 hrs 15 mins

	Barbell Bench Press	9x5 reps	rest: 240s
	Barbell Military Press	8x5 reps	rest: 240s
	Machine Lat Pulldown	8x12 reps	rest: 90s
	Machine Fly	5x12 reps	rest: 60s
	Cable Shoulder Extension	5x12 reps	rest: 60s
	Dumbbell Concentration Curl	5x12 reps	rest: 60s

Squat/Sumo 4 exercises, 1 hr 39 mins

	Barbell Squat	9x5 reps	rest: 240s
	Barbell Sumo Deadlift	8x5 reps	rest: 240s
	Machine Leg Press	3x12 reps	rest: 90s
	Cable Kneeling Crunch	5x12 reps	rest: 60s

OHP/Incline 4 exercises, 1 hr 41 mins

	Barbell Military Press	9x5 reps	rest: 240s
	Barbell Incline Bench Press	8x5 reps	rest: 240s
	Machine Fly	5x12 reps	rest: 60s
	Dumbbell Lateral Raise	5x12 reps	rest: 60s

Deadlift/Front squat 4 exercises, 1 hr 54 mins

	Barbell Deadlift	9x5 reps	rest: 240s
	Barbell Front Squat	8x5 reps	rest: 240s
	Pull-Up	8x10 reps	rest: 120s
	Cable Kneeling Crunch	5x12 reps	rest: 60s

Bench/CG 5 exercises, 1 hr 53 mins

	Barbell Bench Press	9x5 reps	rest: 240s
	Barbell Bench Press (Close Grip)	8x5 reps	rest: 240s
	Machine Fly	5x12 reps	rest: 60s
	Dumbbell Concentration Curl	5x12 reps	rest: 60s
	Cable Shoulder Extension	5x12 reps	rest: 60s

Squat/Sumo 5 exercises, 1 hr 51 mins

	Barbell Squat	9x5 reps	rest: 240s
	Barbell Sumo Deadlift	8x5 reps	rest: 240s
	Machine Lat Pulldown	5x12 reps	rest: 90s
	Cable Rope Face Pull	4x12 reps	rest: 60s
	Dumbbell Seated Wrist Curl	4x12 reps	rest: 60s

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