5/3/1
CYCLE: 6
DAY: PRESS (SHOULDERS), 3×3
PREWORKOUT: 2.5 SCOOPS ATHLETIX HIGH VOLUME
OVERHEAD PRESS
75×5 (warmup)
90×3 (warmup)
105×3
120×3
135×10+1 (thrust assist)
50lbs DBs x 15
CLOSE GRIP BENCHPRESS
115×8
135×8
155×6
LAT PULLDOWN
180×10,10,10,10,5
160×5
BARBELL SHRUGS
315×10,10,10,10,10 (strapped)
TRICEP PUSHDOWN – BFRT*
40×30,15,15,15
SEATED PREACHER CURL – BFRT*
25×30,15,15,15
*BFRT = Blood Flow Resistance Training (read more on that here —> BFRT)