5/3/1

... Arrow_down PrinterPrint Page_copy Copy
Viikko 1: 75%x5, 80%x5, 85%x5 Viikko 2: 80%x3, 85%x3, 90%x3 Viikko 3: 75%x5, 85%x3, 95%x1 Viikko 4: 60%x5, 65%x5, 70%x5 (DELOAD)
Like0 Dislike0

View muscles for workout:

All
1. päivä
2. päivä
3. päivä
4. päivä
Muscle load:
Muscle Load (%)
Active muscle load:
(View muscle load for a single muscle by placing mouse cursor on top of it)

Statistics:

Workouts: , exercises: , muscles: .

1. päivä

Exercise
Repetitions
1. Barbell shoulder press
5, 5, 3, 5, 5, 5
2. Weighted chest dip
10, 10, 10, 10, 10
3. Weighted chin-up
10, 10, 10, 10, 10
4. Cable rear deltoid row
12, 12, 12, 12, 12

2. päivä

Exercise
Repetitions
1. Barbell deadlift
5, 5, 3, 5, 5, 5
2. Barbell good-morning
10, 10, 10, 10, 10
3. Body weight hanging leg-hip raise
10, 10, 10, 10, 10

3. päivä

Exercise
Repetitions
1. Barbell bench press
5, 5, 3, 5, 5, 5
2. Dumbbell bench press
10, 10, 10, 10, 10
3. Dumbbell bent-over row
10, 10, 10, 10, 10
4. Barbell shrug
10, 10, 10, 10, 10

4. päivä

Exercise
Repetitions
1. Barbell squat
5, 5, 3, 5, 5, 5
2. Sled leg press
10, 10, 10, 10, 10
3. Lever (selectorized) seated leg curl
10, 10, 10, 10, 10
Add a new comment