5/3/1 Workout A
Workout A
1 BARBELL SHOULDER PRESS
*Follow the sets and reps described in the table for each wave.
| Wave 1 | Wave 2 | Wave 3 | Wave 4 |
| 3 x 5 | 3 x 3 | 3 x 5/3/1 | Deload |
| Sets: 3 Reps: 65% x 5, 75% x 5, 85% x 5 | Sets: 3 Reps: 70% x 3, 80% x 3, 90% x 3 | Sets: 3 Reps: 75% x 5, 85% x 3, 95% x 1 | Sets: 3 Reps: 40% x 5, 50% x 5, 60% x 5 |
Hold a barbell at shoulder level and flex your lats hard . Press it straight overhead . Be careful not to push the bar out in front of you as you press. Lower it back to the starting position. That's one rep.
2 LAT/UPPER-BACK EXERCISE
SETS: 3-5 REPS: 10-15
Choose an exercise that focuses on the lats and/or upper back, such as the chinup, one-arm dumbbell row, bentover row, or bentover lateral raise.
3 SHOULDER/CHEST EXERCISE
SETS: 3-5 REPS: 10-15
Choose an exercise that focuses on the shoulders and chest, such as the dip, dumbbell bench press, or dumbbell or barbell incline press.
