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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.

Back to The 5/3/1 Method

Exercise Step: 

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