5/3/1
3x5
3 x3-5
3x3
531
listen to your body, alternate max lift
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Front Squat |
superset below |
|||
Palov Press Variations |
standing athletic horizontal press at 90 degree |
|||
Chin Ups |
close grip- superset below |
|||
Stork |
2 | 8-10 | use preacher bar- 3 x8-10 |
|
Leg Press |
2 | 25-50 | petersen leg press |
|
Kneeling Bicep Curls |
2 | 8-10 | superset with bodyweight row amrap |
|
Seated Side Poliquin Raise |
2 | 15-20 |
upper push lower pull
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Deadlift |
100-110-120 | trap deadlift with below |
||
Straight Arm Pulldowns |
2 | 15-20 | knealing with cables |
|
Tricep Push Ups |
3 | amrap | release push ups |
|
Bridge and Variations |
3 | amrap | fb bridge to curl |
|
One Arm High Row |
3 | 8-12 | 3 |
|
Incline Press |
3 | 8-12 | incline parallel press |
|
TRX (Closed Chain) Tricep Extensions |
2 | 10 | ||