Tag Archives: 5/3/1

Bench Press

Hammer Strength Incline Chest Press – 225x3x10
Dips – 3×10
Super Set
Pec Deck – 120x3x10
Pec Deck Rear Delts – 120x3x10
CSR – 200x3x10
Super Set
Hammer Curls – 30x3x10
DB Curls – 30x3x10
Tricep Ext. Machine – 80x3x10

Squat

Wide Stance GM – 135x5x10
Front Squat
135×10
185x2x5
Circuit
A1) Glute Bridge – 3×15
A2) Fire Hydrants – 3×10
A3) 45° Hypers – 3×20
Lying Leg Raise – 3×10
Chins – 3×5
Standing Behind the Neck Press – 45x3x10

Squat

Squat
45×5
135×5
225×5
275×5
315×5 <-- add belt Rev. Hypers - 180x5x10 Hip Thrusts w/Average Band - 3x10 GHR - 3x10 Standing Abs - 90x3x10