5/3/1
CYCLE: 6
DAY: OHP
5/3/1
OVERHEAD PRESS
65×5 (warmup)
75×5 (warmup)
90×3 (warmup)
115×5
130×3
145×5
CLOSE GRIP BENCH PRESS
135×5
155×5
175×5
LAT PULLDOWN
185×10,10,10,10,10
SHRUGS
325×10,10,10,10,10 (strapped)
SKULLCRUSHERS
85×10,10,10
BARBELL CURL
95×10,10,10
ONE ARM PULLEY PUSHDOWN BFRT*
15×30,15,15,15,13
SEATED PREACHER CURL BFRT*
30×30,15,15,15,15
AB CIRCUIT