Currently on a deload week and considering moving to this 5-3-1 template when I start up again Saturday.
Quote:
Day 1: Shoulders and Biceps
Standing Military Press – 5/3/1
DB Military Press – 4 x12
Side Laterals/Rear Laterals – 4 x12
Barbell Curls – 4 x12
Preacher Curls – 4 x10
Day 2: Back
Deadlift – 5/3/1
Bent Over Rows – 4 x12
Chin ups – 4 x10 (or do Lat Pulldowns)
Good Mornings – 4 x10
Hanging Leg Raises – 4 x12
Day 3: Chest and Triceps
Bench Press – 5/3/1
Weighted Dips – 4 x10
DB Flyes – 4 x12
Triceps Pushdowns – 5 x 20
Push ups – 4 sets to failure
Day 4: Legs and Abs
Squat – 5/3/1
Leg Press – 5 x 15
Leg Curls – 5 x 15
Leg Extensions – 4 x12
Ab Wheel – 4 x12
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Its not that much different from what I already do but it does move some things around and keeps me on the 4 day schedule I like.