4 days 2_Suns' 531 Linear Progression Variation
General
Intermediate
Dumbbell
Plan Details
The 4 days 2_Suns' 531 Linear Progression Variation routine by Oskarxy is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
2_Suns 531LP 4-day version without squat after surgery https://drive.google.com/open?id=0B8EbfzFB0mBrSjBFZ1NUUklHU1E Each day you warm up to the first lift shown, do all the sets in the row for the weight and reps listed, then move onto the second lift. There are two programmed lifts per day, after which you will do accessory work to your needs or desires. 29/12/2016 1RM Squat: 105 Bench 81 Deadlift 128 Press 52,5
Routine detail
Day 1
Bench Press
Est. 100 min
10 exercises
Dumbbell Lateral Raise
2 Sets x 20 Reps
Dumbbell One-Arm Front Raise
2 Sets x 20 Reps
Barbell Bench Press
9 Sets x 5,3,1,3,5,3,5,3,5 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 20 Reps
Day 2
Deadlift
Est. 85 min
10 exercises
Barbell Deadlift
3 Sets x 5,3,1 Reps
Barbell Squat
3 Sets x 5,3,1 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Wide Grip Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 20 Reps
Day 4
Light squat
Est. 89 min
11 exercises
Dumbbell Lateral Raise
2 Sets x 20 Reps
Dumbbell One-Arm Front Raise
2 Sets x 20 Reps
Barbell Squat
3 Sets x 5,3,1 Reps
Dumbbell Bench Press
6 Sets x 8,8,4,5,6,8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Rear Lateral Raise
3 Sets x 15 Reps
Barbell Finger Curl
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 20 Reps
Day 5
OHP
Est. 100 min
10 exercises
Dumbbell Lateral Raise
2 Sets x 20 Reps
Barbell Military Press
9 Sets x 5,3,1,3,3,3,5,5,5 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 20 Reps
Day 7
Photoshoot session
Est. 75 min
13 exercises
Dumbbell Lateral Raise
2 Sets x 20 Reps
Dumbbell One-Arm Front Raise
2 Sets x 20 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
