5/3/1 Squat/Bench

nach jawrs

Einstellungen

lbskgs

Zusammenfassung

February 28th, 2014
1 h
27 sets, 216 reps
30880 lbs

1. Barbell Squat

Set 1: 5 x 185 lbs
Set 2: 5 x 225 lbs
Set 3: 3 x 275 lbs
Set 4: 5 x 315 lbs
Set 5: 5 x 315 lbs
Set 6: 5 x 315 lbs
Set 7: 5 x 315 lbs
Set 8: 5 x 315 lbs
Set 9: 5 x 315 lbs
Set 10: 5 x 315 lbs

Total: 13900 lbs

2. Barbell Bench Press

Set 1: 5 x 135 lbs
Set 2: 5 x 160 lbs
Set 3: 5 x 195 lbs
Set 4: 5 x 245 lbs
Set 5: 3 x 275 lbs
Set 6: 5 x 310 lbs
Set 7: 9 x 245 lbs
Set 8: 1 x 225 lbs

Total: 8480 lbs

3. Weighted Sit-up

Set 1: 10 x 10 lbs
Set 2: 10 x 10 lbs
Set 3: 10 x 10 lbs
Set 4: 10 x 10 lbs
Set 5: 10 x 10 lbs

Total: 500 lbs

4. Triceps Press Down

Set 1: 20 x 100 lbs
Set 2: 20 x 100 lbs
Set 3: 20 x 100 lbs
Set 4: 20 x 100 lbs

Total: 8000 lbs

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