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5/3/1

samuelrhaynes

Jan 31st 2014

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5/3/1

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4 DAYS - Sport Specific - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Press 6 exercises, 55 mins

	Barbell Shoulder Press	6x5 reps	rest: 90s
	Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
	Dumbbell Lateral Raise	4x8 reps	rest: 60s
	Barbell Curl	4x8 reps	rest: 60s
	Dumbbell Hammer Curl	4x8 reps	rest: 60s
	Dumbbell One-Arm Preacher Curl	4x8 reps	rest: 60s

Squat 6 exercises, 52 mins

	Barbell Squat	6x5 reps	rest: 90s
	Barbell Hack Squat	4x6 reps	rest: 60s
	Machine Leg Press	4x8 reps	rest: 60s
	Machine Seated Leg Curl	4x8 reps	rest: 60s
	Machine Calf Press	4x8 reps	rest: 60s
	Leg Raise	4x8 reps	rest: 60s

Power Clean 5 exercises, 41 mins

		6x5 reps	rest: 60s
	Weighted Pull-Up	4x8 reps	rest: 60s
	Barbell Bent-Over Row	4x8 reps	rest: 60s
	Leverage Machine Iso Row	4x8 reps	rest: 60s
	Barbell Shrug	4x8 reps	rest: 60s

Bench 6 exercises, 58 mins

	Barbell Bench Press	6x5 reps	rest: 90s
	Dumbbell Incline Bench Press	4x8 reps	rest: 60s
	Cable Mid Chest Crossover	4x8 reps	rest: 60s
	Weighted Tricep Dip	4x8 reps	rest: 60s
	Barbell Tricep Extension (Supine)	4x8 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	4x21 reps	rest: 60s

Deadlift 6 exercises, 55 mins

	Barbell Deadlift	6x5 reps	rest: 90s
	Barbell Front Squat	4x8 reps	rest: 60s
	Dumbbell Lunge	4x8 reps	rest: 60s
	Machine Leg Extension	4x8 reps	rest: 60s
	Dumbbell Calf Raise	4x10 reps	rest: 60s
	Stability Ball Weighted Sit-Up	4x8 reps	rest: 60s

all 7 exercises, 46 mins

	Barbell Bench Press	3x8 reps	rest: 60s
	Barbell Squat	3x8 reps	rest: 60s
	Barbell Deadlift	3x8 reps	rest: 60s
	Barbell Shoulder Press	3x8 reps	rest: 60s
	Leverage Machine Iso Row	3x8 reps	rest: 60s
	Barbell Curl	3x8 reps	rest: 60s
	Cable Shoulder Extension	3x8 reps	rest: 60s

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