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5-3-1 - The Triumvirate

By Myworkouts

Experience
Intermediate (2-3 years)
Time
22 minutes/day | 4 days/week | 4 weeks
Good for
Gain Strength, Powerlifting
Equipment
Barbell, Dips (Parallel) Bar, Pull up bar, Squat Rack, Flat Bench, 2 x Dumbbell, 1 x Dumbbell, 45 Degree Leg Press Machine, Lying Leg Curl Machine
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description


Shoulders, Triceps, Lats

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Standing Barbell Military Press (AKA Overhead Press)
3 sets, 5 reps, (rest 60s)
Use the 5/3/1 method on this exercise
Time between exercises: 60s
Tempo: 1/0/1/0
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Tricep Dips
5 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Chin-up
5 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Back (Lower), Hamstrings, Hip Flexors

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Barbell Deadlift
3 sets, 5 reps, (rest 60s)
Use the 5/3/1 method on this exercise
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Good-morning
5 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Hanging Leg Raise
5 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Chest, Lats, Back (Upper)

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Barbell Bench Press
3 sets, 5 reps, (rest 60s)
Use the 5/3/1 method on this exercise
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Bench Press
5 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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One-Arm Bent-Over Dumbbell Row
5 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Quads, Hamstrings

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Barbell Back Squat
3 sets, 5 reps, (rest 60s)
Use the 5/3/1 method on this one
Time between exercises: 60s
Tempo: 1/0/1/0
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45 Degree Leg Press
5 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Lying Leg Curls
5 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Date Created: Tue Oct 19 2021 01:36:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Tue Oct 19 2021 01:36:01 GMT+0000 (Coordinated Universal Time)

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