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The Smolov Jr. Program AKA 7/5/3
Month 1 / Week 2
Wednesday 04-24-24
Meadow Row – 5 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=MJWi...ture=emb_title
25lb X 10...
Cardio
Tuesday 04-23-24
Hike with the dogs = 30 minutes
15lb backpack ( up weight 5lbs next month )
3 sets of Pushups X 12 reps ea
3 sets of Pullups X 6 reps ea
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://www.reddit.com/r/Fitness/com...s_753_program/
Month 1 / Week 1
Monday 04-22-24
OH Press =...
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://www.reddit.com/r/Fitness/com...s_753_program/
Month 2 / Week 1
Friday 03-21-24
OH Press =...
The Smolov Jr. Program AKA 7/5/3
Month 2 / Week 1
Tuesday 03-19-24
Meadow Row – 5 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=MJWi...ture=emb_title
27.5lb X 10...
Monday 03-18-24
Cardio workout
30lb vest, hike with dogs for 30 minutes
12 Pushups
6 Pull-ups
1 minute rest
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://forum.bodybuilding.com/showt...276011&page=29
Ogus 7/5/3 Program
Month 2 / Week 1
Sunday...
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://www.reddit.com/r/Fitness/com...s_753_program/
DELOAD
Thursday 03-14-24
OH Press = 1RM =...
Cardio workout
30lb vest, hike with dogs for 30 minutes
12 Pushups
6 Pull-ups
1 minute rest
12 Pushups
The Smolov Jr. Program AKA 7/5/3
DELOAD
Tuesday 03-12-24
Meadow Row – 5 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=MJWi...ture=emb_title
27.5lb X 10
27.5lb X...
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://forum.bodybuilding.com/showt...276011&page=29
DELOAD
Sunday 03-10-24
Bench Press = 1RM =...
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://www.reddit.com/r/Fitness/com...s_753_program/
DELOAD
Friday 03-08-24
OH Press = 1RM = 105lbs
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://www.reddit.com/r/Fitness/com...s_753_program/
Month 2 / Week 1
Friday 03-01-24
OH Press =...
The Smolov Jr. Program AKA 7/5/3
Month 2 / Week 1
Wednesday 02-28-24
Meadow Row – 5 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=MJWi...ture=emb_title
27.5lb X...
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://forum.bodybuilding.com/showt...276011&page=29
Ogus 7/5/3 Program
Month 2 / Week 1
Monday...
The Smolov Jr. Program AKA 7/5/3
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://www.reddit.com/r/Fitness/com...s_753_program/
Month 1 / Week...
The Smolov Jr. Program AKA 7/5/3
Month 1 / Week 5
Wednesday 02-21-24
Meadow Row – 5 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=MJWi...ture=emb_title
25lb X 10...
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://forum.bodybuilding.com/showt...276011&page=29
Ogus 7/5/3 Program
Month 1 / Week 5
DELOAD
The Smolov Jr. Program AKA 7/5/3
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://www.reddit.com/r/Fitness/comments/4mn2ak/ogus_753_program/
...
The Smolov Jr. Program AKA 7/5/3
Month 1 / Week 4
Wednesday 02-14-24
Meadow Row – 5 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=MJWi...ture=emb_title
25lb X 10...