5/3/1 BENCHPRESS

5/3/1

CYCLE: 6
BENCHPRESS
3×3

BENCHPRESS
105×5 (warmup)
135×5 (warmup)
160×3 (warmup)
185×3
210×3
235×6

INCLINE PRESS
115×8
135×8
150×6

BENT OVER ROW
245×10,10 strapped
225×10,10,10

FACE PULLS
65×10,10,10,10,10

TRICEP DIPS
BW+50×15,15,10

PULLEY KICKBACK BFRT*
10×30,15,15,15

STANDING EZ-BAR CURL BFRT*
35×30,15,15,15

AB CIRCUIT

@DJBEANPOLE

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