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  • Fri: (Medium) BENCH:4X8,2X2 Squat:90% of Hvy Day) 5X5 SHRUG:5X5 O.H.P:5X5 Chins:4Xmax

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    Anonymous cbc8Km
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    This document outlines a 3 day workout split with exercises and sets/reps for each day. Monday is a heavy squat and row focused day with additional bench, incline dumbbell presses, and calf raises. Wednesday is a lighter front squat and deadlift day with dips, curls, and back extensions. Friday is a medium intensity day split between bench, squats, and overhead pressing with additional shrugs, chins, and bench variations.

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    Training 5x5

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    Monday

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    This document outlines a 3 day workout split with exercises and sets/reps for each day. Monday is a heavy squat and row focused day with additional bench, incline dumbbell presses, and calf raises. Wednesday is a lighter front squat and deadlift day with dips, curls, and back extensions. Friday is a medium intensity day split between bench, squats, and overhead pressing with additional shrugs, chins, and bench variations.

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    Fri: (Medium) BENCH:4X8,2X2 Squat:90% of Hvy Day) 5X5 SHRUG:5X5 O.H.P:5X5 Chins:4Xmax

    Uploaded by

    Anonymous cbc8Km
    This document outlines a 3 day workout split with exercises and sets/reps for each day. Monday is a heavy squat and row focused day with additional bench, incline dumbbell presses, and calf raises. Wednesday is a lighter front squat and deadlift day with dips, curls, and back extensions. Friday is a medium intensity day split between bench, squats, and overhead pressing with additional shrugs, chins, and bench variations.

    Copyright:

    Attribution Non-Commercial (BY-NC)
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    MONDAY:(HEAVY) SQUATS:5X5 BENT ROW:5X5 BENCH:5X5 INCL DB:2X20 CALF:3X30 WED:(LIGHT): F-SQUAT:(80% OF HVY DAY)5X5 DEADLIFT BB INCL:5X5, 1X8(BACK-OF)

    DIPS:4XMAX(@20REPS, ADD WT.) BB CURL:2X15 FRI:(MEDIUM): SQUAT:3X5, 2X3(5S @90% OF HVY DAY) HIGH PULL:5X5 CG BENCH:3X12 CHINS:4XMAX

    FRI:(MEDIUM) BENCH:4X8,2X2 SQUAT:90% OF HVY DAY)5X5 SHRUG:5X5 O.H.P:5X5 CHINS:4XMAX

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