Wendler 5/3/1 BBB

DOWNLOADS/VIEWS: 50/3330

RATING: 90 (FROM 4 JEFIT MEMBERS)

3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Pecho 6 exercises, 48 mins

Barbell Decline Bench Press	3x5 reps	rest: 115s
Pull-Up	1x50 reps	rest: 60s
Dumbbell Shoulder Press	4x12 reps	rest: 60s
Dumbbell One-Arm Row	4x12 reps	rest: 45s
Dumbbell Fly	4x15 reps	rest: 45s
Dumbbell One-Arm Tricep Extension	1x15 reps	rest: 60s

Peso Muerto 6 exercises, 41 mins

Barbell Deadlift	3x5 reps	rest: 120s
Barbell Squat	4x10 reps	rest: 75s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 45s
Machine Kneeling Leg Curl	1x15 reps	rest: 60s
Barbell Standing Calf Raise	4x. reps	rest: 30s
Dumbbell Concentration Curl	3x15 reps	rest: 30s

Hombros 6 exercises, 47 mins

Barbell Military Press	3x5 reps	rest: 115s
Pull-Up	1x50 reps	rest: 60s
Dumbbell Bench Press	4x12 reps	rest: 60s
Dumbbell One-Arm Row	4x12 reps	rest: 45s
Dumbbell Lateral Raise	4x15 reps	rest: 45s
Barbell Bench Press (Close Grip)	1x12 reps	rest: 60s

Sentadillas 6 exercises, 44 mins