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Thread: 5/3/1 "Boring But Big" 3-Month Challenge

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    Senior Member Zorachus's Avatar
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    Saturday -Workout A = Chest
    08/17/13

    MONTH 4
    Wave4 - DELOAD - 50%x5, 60%x5, 70%x5

    - 5/3/1 Bench Press - 1rep max is 215
    Bar x 5 WARMUP


    100lbs x 5
    120lbs x 5
    135lbs x 5

    - Dumbbell Bench Press - 4 x 12
    95lbs x 12
    95lbs x 12
    95lbs x 12
    95lbs x 12

    - DB Flyes 4 x12
    20lbs x 12
    20lbs x 12
    20lbs x 12
    20lbs x 12

    -Tricep Pushdowns
    55lbs x 20
    55lbs x 15
    55lbs x 12
    55lbs x 10

    - Pushups
    1 x 15
    1 x 12
    1 x 10
    1 x 8

    Do Super-sets with the Triceps + Pushups together
    Last edited by Zorachus; 08-17-2013 at 09:25 AM.

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