The Smolov Jr. Program AKA 7/5/3
Month 3 / Week 2
Friday 092019
OH Press = 1RM = 140lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 75lbs x 3
MAIN LIFT = 8 X 4 @ 80%
80% @ 100lbs x 4
80% @ 100lbs x 4
80% @ 100lbs x 4
80% @ 100lbs x 4
80% @ 100lbs x 4
80% @ 100lbs x 4
80% @ 100lbs x 4
80% @ 100lbs x 4
Dumbbell Press – 5 X 10
30lbs x 12
30lbs x 12
35lbs x 10
30lbs x 12
30lbs x 12
Barbell Upright Row  4 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Dumbbell Shrugs  3 X 15 ( Up wight 10lbs next month )
140lbs x 15
140lbs x 15
140lbs x 15

Thread: 12Week Shortcut To Size

09202019, 06:27 AM #661

09232019, 06:11 AM #662
The Smolov Jr. Program AKA 7/5/3
Month 3 / Week 3
Monday 092319
Bench Press = 1RM = 190lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 85lbs x 5
60% = 105lbs x 3
MAIN LIFT = 10 X 3 @ 85%
85% @ 145lbs x 3
85% @ 145lbs x 3
85% @ 145lbs x 3
85% @ 145lbs x 3
85% @ 145lbs x 3
85% @ 145lbs x 3
85% @ 145lbs x 3
85% @ 145lbs x 3
85% @ 145lbs x 3
85% @ 145lbs x 3
Dumbbell Bench Press – 5 sets of 10 reps
30lbs Dumbbell X 14
35lbs Dumbbell X 12
40lbs Dumbbell X 10
40lbs Dumbbell X 10
35lbs Dumbbell X 12
Push Ups = 4 X 10
BW x 10
BW x 10
BW x 10
BW x 10
Seated dips
BW x 17
BW x 17
BW x 17

09252019, 06:16 AM #663
The Smolov Jr. Program AKA 7/5/3
Month 3 / Week 3
Wednesday 092519
Deadlift = 1RM = 250lbs
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 115lbs x 5
60% = 135lbs x 3
MAIN LIFT = 10 X 3 @ 85%
85% @ 190lbs x 3
85% @ 190lbs x 3
85% @ 190lbs x 3
85% @ 190lbs x 3
85% @ 190lbs x 3
85% @ 190lbs x 3
85% @ 190lbs x 3
85% @ 190lbs x 3
85% @ 190lbs x 3
85% @ 190lbs x 3
Bent over Dumbbell Rows = 5 X 10 ( slow controlled movement )
40lb X 10
40lb X 10
40lb X 10
40lb X 10
40lb X 10
Barbell StiffLeg = 4 X 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
Tbar Rows = 3 sets x 13
85lbs x 14
85lbs x 14
85lbs x 14

09272019, 06:32 AM #664
The Smolov Jr. Program AKA 7/5/3
Month 3 / Week 3
Friday 092719
OH Press = 1RM = 140lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 75lbs x 3
MAIN LIFT = 10 X 3 @ 85%
85% @ 105lbs x 3
85% @ 105lbs x 3
85% @ 105lbs x 3
85% @ 105lbs x 3
85% @ 105lbs x 3
85% @ 105lbs x 3
85% @ 105lbs x 3
85% @ 105lbs x 3
85% @ 105lbs x 3
85% @ 105lbs x 3
Dumbbell Press – 5 X 10
30lbs x 12
30lbs x 12
35lbs x 10
30lbs x 12
30lbs x 12
Barbell Upright Row  4 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Dumbbell Shrugs  3 X 15 ( Up wight 10lbs next month )
140lbs x 15
140lbs x 15
140lbs x 15

09302019, 06:10 AM #665
DELOAD week
The Smolov Jr. Program AKA 7/5/3
Month 3 / Week 4
Monday 093019
Bench Press = 1RM = 190lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 85lbs x 5
60% = 105lbs x 3
MAIN LIFT = 5 X 5 @ 60%
60% @ 105lbs x 5
60% @ 105lbs x 5
60% @ 105lbs x 5
60% @ 105lbs x 5
60% @ 105lbs x 5
Dumbbell Bench Press – 4 sets of 10 reps
30lbs Dumbbell X 14
35lbs Dumbbell X 12
40lbs Dumbbell X 10
40lbs Dumbbell X 10
Push Ups = 3 X 10
BW x 10
BW x 10
BW x 10
Seated dips
BW x 17
BW x 17

10022019, 05:59 AM #666
DELOAD week
The Smolov Jr. Program AKA 7/5/3
Month 3 / Week 4
Wednesday 100219
Deadlift = 1RM = 250lbs
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 115lbs x 5
60% = 135lbs x 3
MAIN LIFT = 5 X 5 @ 60%
60% @ 135lbs x 5
60% @ 135lbs x 5
60% @ 135lbs x 5
60% @ 135lbs x 5
60% @ 135lbs x 5
Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
40lb X 10
40lb X 10
40lb X 10
40lb X 10
Barbell StiffLeg = 4 X 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
Tbar Rows = 3 sets x 13
85lbs x 14
85lbs x 14
85lbs x 14

10042019, 05:56 AM #667
DELOAD week
The Smolov Jr. Program AKA 7/5/3
Month 3 / Week 4
Friday 100419
OH Press = 1RM = 140lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 75lbs x 3
MAIN LIFT = 5 X 5 @ 60%
60% @ 75lbs x 5
60% @ 75lbs x 5
60% @ 75lbs x 5
60% @ 75lbs x 5
60% @ 75lbs x 5
Dumbbell Press – 4 X 10
30lbs x 12
30lbs x 12
35lbs x 10
30lbs x 12
Barbell Upright Row  3 X 10
30lbs x 10
30lbs x 10
30lbs x 10
Dumbbell Shrugs  3 X 15 ( Up wight 10lbs next month )
140lbs x 15
140lbs x 15
140lbs x 15

10072019, 06:14 AM #668
The Smolov Jr. Program AKA 7/5/3
Month 4 / Week 1
Monday 100719
Bench Press = 1RM = 195lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 105lbs x 3
MAIN LIFT = 7 X 5 @ 75%
75% @ 130lbs x 5
75% @ 130lbs x 5
75% @ 130lbs x 5
75% @ 130lbs x 5
75% @ 130lbs x 5
75% @ 130lbs x 5
75% @ 130lbs x 5
Dumbbell Bench Press – 5 sets of 10 reps
35lbs Dumbbell X 13
35lbs Dumbbell X 13
40lbs Dumbbell X 10
40lbs Dumbbell X 10
35lbs Dumbbell X 13
Push Ups = 4 X 11
BW x 11
BW x 11
BW x 11
BW x 11
Seated dips
BW x 18
BW x 18
BW x 18

10092019, 06:17 AM #669
The Smolov Jr. Program AKA 7/5/3
Month 4 / Week 1
Wednesday 100919
Deadlift = 1RM = 260lbs
WARMUP = Bar x 10
40% = 100lbs x 5
50% = 120lbs x 5
60% = 140lbs x 3
MAIN LIFT = 7 X 5 @ 75%
75% @ 175lbs x 5
75% @ 175lbs x 5
75% @ 175lbs x 5
75% @ 175lbs x 5
75% @ 175lbs x 5
75% @ 175lbs x 5
75% @ 175lbs x 5
Bent over Dumbbell Rows = 5 X 11 ( slow controlled movement )
40lb X 11
40lb X 11
40lb X 11
40lb X 11
40lb X 11
Barbell StiffLeg = 4 X 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
Tbar Rows = 3 sets x 12
90lbs x 12
90lbs x 12
90lbs x 12

10112019, 07:45 AM #670
The Smolov Jr. Program AKA 7/5/3
Month 4 / Week 1
Friday 101119
OH Press = 1RM = 145lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 80lbs x 3
MAIN LIFT = 7 X 5 @ 75%
75% @ 100lbs x 5
75% @ 100lbs x 5
75% @ 100lbs x 5
75% @ 100lbs x 5
75% @ 100lbs x 5
75% @ 100lbs x 5
75% @ 100lbs x 5
Dumbbell Press – 5 X 10
30lbs x 12
30lbs x 12
35lbs x 10
35lbs x 10
30lbs x 12
Barbell Upright Row  4 X 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
Dumbbell Shrugs  3 X 15 ( Up wight 10lbs next month )
140lbs x 15
140lbs x 15
140lbs x 15

10142019, 06:37 AM #671
The Smolov Jr. Program AKA 7/5/3
Month 4 / Week 2
Monday 101419
Bench Press = 1RM = 195lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 105lbs x 3
MAIN LIFT = 8 X 4 @ 80%
80% @ 140lbs x 4
80% @ 140lbs x 4
80% @ 140lbs x 4
80% @ 140lbs x 4
80% @ 140lbs x 4
80% @ 140lbs x 4
80% @ 140lbs x 4
80% @ 140lbs x 4
Dumbbell Bench Press – 5 sets of 10 reps
40lbs Dumbbell X 10
40lbs Dumbbell X 10
40lbs Dumbbell X 10
40lbs Dumbbell X 10
40lbs Dumbbell X 10
Push Ups = 4 X 11
BW x 11
BW x 11
BW x 11
BW x 11
Seated dips
BW x 18
BW x 18
BW x 18

10282019, 06:14 AM #672

10282019, 06:17 AM #673
The Smolov Jr. Program AKA 7/5/3
DELOAD
Monday 102819
Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 80lbs x 5
60% = 1050bs x 3
MAIN LIFT = 5 X 5 @ 60%
60% @ 100lbs x 5
60% @ 100lbs x 5
60% @ 100lbs x 5
60% @ 100lbs x 5
60% @ 100lbs x 5
Dumbbell Bench Press – 4 sets of 10 reps
40lbs Dumbbell X 10
40lbs Dumbbell X 10
40lbs Dumbbell X 10
40lbs Dumbbell X 10
Push Ups = 3 X 8
BW x 8
BW x 8
BW x 8
Seated dips
BW x 18
BW x 18

10292019, 07:48 AM #674

10302019, 06:13 AM #675
The Smolov Jr. Program AKA 7/5/3
DELOAD
Wednesday 103019
Deadlift = 1RM = 240lbs
WARMUP = Bar x 10
40% = 100lbs x 5
50% = 110lbs x 5
60% = 130lbs x 3
MAIN LIFT = 5 X 5 @ 60%
60% = 130lbs x 5
60% = 130lbs x 5
60% = 130lbs x 5
60% = 130lbs x 5
60% = 130lbs x 5
Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
40lb X 10
40lb X 10
40lb X 10
40lb X 10
Barbell StiffLeg = 3 X 10
50lbs x 10
50lbs x 10
50lbs x 10
Tbar Rows = 3 sets x 12
90lbs x 12
90lbs x 12
90lbs x 12

11012019, 06:54 AM #676
The Smolov Jr. Program AKA 7/5/3
DELOAD
Friday 110119
OH Press = 1RM = 135lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 75lbs x 3
MAIN LIFT = 5 X 5 @ 60%
60% @ 75lbs x 5
60% @ 75lbs x 5
60% @ 75lbs x 5
60% @ 75lbs x 5
60% @ 75lbs x 5
Dumbbell Press – 4 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Barbell Upright Row  3 X 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
Dumbbell Shrugs  3 X 15 ( Up wight 10lbs next month )
140lbs x 15
140lbs x 15
140lbs x 15

11032019, 08:27 AM #677
The Smolov Jr. Program AKA 7/5/3
Month 5 / Week 1
Sunday 110319
Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 80lbs x 5
60% = 100bs x 3
MAIN LIFT = 7 X 5 @ 75%
75% @ 125lbs x 5
75% @ 125lbs x 5
75% @ 125lbs x 5
75% @ 125lbs x 5
75% @ 125lbs x 5
75% @ 125lbs x 5
75% @ 125lbs x 5
Dumbbell Bench Press – 5 sets of 8 reps
40lbs Dumbbell X 8
40lbs Dumbbell X 8
40lbs Dumbbell X 8
40lbs Dumbbell X 8
40lbs Dumbbell X 8
Push Ups = 4 X 8
BW x 8
BW x 8
BW x 8
BW X 8
Seated dips
BW x 20
BW x 20
BW x 20

11052019, 06:31 AM #678
The Smolov Jr. Program AKA 7/5/3
Month 5 / week 1
Wednesday 103019
Deadlift = 1RM = 240lbs
WARMUP = Bar x 10
40% = 100lbs x 5
50% = 110lbs x 5
60% = 130lbs x 3
MAIN LIFT = 5 X 5 @ 75%
75% = 160lbs x 5
75% = 160lbs x 5
75% = 160lbs x 5
75% = 160lbs x 5
75% = 160lbs x 5
Bent over Dumbbell Rows = 5 X 10 ( slow controlled movement )
40lb X 10
40lb X 10
40lb X 10
40lb X 10
40lb X 10
Barbell Rows = 4 X 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
Tbar Rows = 3 sets x 12
80lbs x 12
80lbs x 12
80lbs x 12Last edited by Darthdingo; 11052019 at 08:05 AM.

11072019, 06:24 AM #679
The Smolov Jr. Program AKA 7/5/3
Month 5 / Week 1
Friday 110719
OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
MAIN LIFT = 5 X 5 @ 75%
75% @ 90lbs x 5
75% @ 90lbs x 5
75% @ 90lbs x 5
75% @ 90lbs x 5
75% @ 90lbs x 5
Dumbbell Press – 5 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Barbell Upright Row  3 X 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
Dumbbell Shrugs  3 X 15 ( Up wight 10lbs next month )
140lbs x 15
140lbs x 15
140lbs x 15

11092019, 08:05 AM #680
The Smolov Jr. Program AKA 7/5/3
Month 5 / Week 2
Sunday 110919
Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 80lbs x 5
60% = 100bs x 3
MAIN LIFT = 8 X 4 @ 80%
80% @ 130lbs x 4
80% @ 130lbs x 4
80% @ 130lbs x 4
80% @ 130lbs x 4
80% @ 130lbs x 4
80% @ 130lbs x 4
80% @ 130lbs x 4
80% @ 130lbs x 4
Dumbbell Bench Press – 5 sets of 8 reps
40lbs Dumbbell X 8
40lbs Dumbbell X 8
40lbs Dumbbell X 8
40lbs Dumbbell X 8
40lbs Dumbbell X 8
Push Ups = 4 X 8
BW x 8
BW x 8
BW x 8
BW X 8
Seated dips
BW x 20
BW x 20
BW x 20

11112019, 06:50 AM #681
The Smolov Jr. Program AKA 7/5/3
Month 5 / Week 2
Monday 111119
OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
MAIN LIFT = 5 X 5 @ 80%
80% @ 95lbs x 4
80% @ 95lbs x 4
80% @ 95lbs x 4
80% @ 95lbs x 4
80% @ 95lbs x 4 + 60% = 70lbs x 5
Dumbbell Press – 5 X 8
30lbs x 8
30lbs x 8
30lbs x 8
30lbs x 8
30lbs x 8
Barbell Upright Row  4 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Dumbbell Shrugs  3 X 15 ( Up wight 10lbs next month )
140lbs x 15
140lbs x 15
140lbs x 15Last edited by Darthdingo; 11132019 at 06:26 AM.

11132019, 06:28 AM #682
The Smolov Jr. Program AKA 7/5/3
Month 5 / week 2
Wednesday 111319
Deadlift = 1RM = 240lbs
WARMUP = Bar x 10
40% = 100lbs x 5
50% = 110lbs x 5
60% = 130lbs x 3
MAIN LIFT = 5 X 4 @ 80%
80% = 170lbs x 4
80% = 170lbs x 4
80% = 170lbs x 4
80% = 170lbs x 4
80% = 170lbs x 4 + 60% = 130lbs x 3
Bent over Dumbbell Rows = 5 X 10 ( slow controlled movement )
40lb X 8
40lb X 8
40lb X 8
40lb X 8
40lb X 8
Barbell Rows = 4 X 10
60lbs x 8
60lbs x 8
60lbs x 8
60lbs x 8
Tbar Rows = 3 sets x 12
80lbs x 12
80lbs x 12
80lbs x 12Last edited by Darthdingo; 11132019 at 08:27 AM.

11152019, 05:51 AM #683
The Smolov Jr. Program AKA 7/5/3
Month 5 / Week 2
Friday 111519
Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 80lbs x 5
60% = 100bs x 3
MAIN LIFT = 8 X 4 @ 80%
80% @ 130lbs x 4
80% @ 130lbs x 4
80% @ 130lbs x 4
80% @ 130lbs x 4
80% @ 130lbs x 4 + 60% = 100bs x 3
Dumbbell Bench Press – 5 sets of 8 reps
40lbs Dumbbell X 8
40lbs Dumbbell X 8
40lbs Dumbbell X 8
40lbs Dumbbell X 8
40lbs Dumbbell X 8
Push Ups = 4 X 8
BW x 8
BW x 8
BW x 8
BW X 8
Seated dips
BW x 20
BW x 20
BW x 20Last edited by Darthdingo; 11182019 at 06:27 AM.

11182019, 06:28 AM #684
The Smolov Jr. Program AKA 7/5/3
Month 5 / Week 3
Monday 111819
OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
MAIN LIFT = 5 X 3 @ 85%
85% @ 100lbs x 3
85% @ 100lbs x 3
85% @ 100lbs x 3
85% @ 100lbs x 3
85% @ 100lbs x 3 + 60% = 70lbs x 5
Dumbbell Press – 5 X 8
30lbs x 8
30lbs x 8
30lbs x 8
30lbs x 8
30lbs x 8
Barbell Upright Row  4 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Dumbbell Shrugs  3 X 15 ( Up wight 10lbs next month )
140lbs x 15
140lbs x 15
140lbs x 15

11202019, 05:51 AM #685
The Smolov Jr. Program AKA 7/5/3
Month 5 / week 3
Wednesday 112019
Deadlift = 1RM = 240lbs
WARMUP = Bar x 10
40% = 100lbs x 5
50% = 110lbs x 5
60% = 130lbs x 3
MAIN LIFT = 5 X 3 @ 85%
85% = 185lbs x 3
85% = 185lbs x 3
85% = 185lbs x 3
85% = 185lbs x 3
85% = 185lbs x 3 + 60% = 130lbs x 3
Bent over Dumbbell Rows = 5 X 10 ( slow controlled movement )
40lb X 8
40lb X 8
40lb X 8
40lb X 8
40lb X 8
Barbell Rows = 4 X 10
60lbs x 8
60lbs x 8
60lbs x 8
60lbs x 8
Tbar Rows = 3 sets x 12
80lbs x 12
80lbs x 12
80lbs x 12

11222019, 06:10 AM #686
The Smolov Jr. Program AKA 7/5/3
Month 5 / Week 3
Friday 112219
Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 80lbs x 5
60% = 100bs x 3
MAIN LIFT = 8 X 3 @ 85%
85% @ 140lbs x 3
85% @ 140lbs x 3
85% @ 140lbs x 3
85% @ 140lbs x 3
85% @ 140lbs x 3 + 60% = 100bs x 3
Dumbbell Bench Press – 5 sets of 8 reps
40lbs Dumbbell X 8
40lbs Dumbbell X 8
40lbs Dumbbell X 8
40lbs Dumbbell X 8
40lbs Dumbbell X 8
Push Ups = 4 X 8
BW x 8
BW x 8
BW x 8
BW X 8
Seated dips
BW x 20
BW x 20
BW x 20

11252019, 06:20 AM #687
The Smolov Jr. Program AKA 7/5/3
Month 5 / Week 4
DELOAD
Monday 112519
OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
MAIN LIFT = 5 X 5 @ 60%
60% @ 70lbs x 5
60% @ 70lbs x 5
60% @ 70lbs x 5
60% @ 70lbs x 5
60% @ 70lbs x 5
Dumbbell Press – 4 X 8
30lbs x 8
30lbs x 8
30lbs x 8
30lbs x 8
Barbell Upright Row  4 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Dumbbell Shrugs  3 X 15 ( Up wight 10lbs next month )
140lbs x 15
140lbs x 15
140lbs x 15Last edited by Darthdingo; 11252019 at 07:18 AM.

11272019, 07:06 AM #688
The Smolov Jr. Program AKA 7/5/3
Month 5 / week 4
DELOAD
Wednesday 112719
Deadlift = 1RM = 240lbs
WARMUP = Bar x 10
40% = 100lbs x 5
50% = 110lbs x 5
60% = 130lbs x 3
MAIN LIFT = 5 X 5 @ 60%
60% = 130lbs x 5
60% = 130lbs x 5
60% = 130lbs x 5
60% = 130lbs x 5
60% = 130lbs x 5
Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
40lb X 8
40lb X 8
40lb X 8
40lb X 8
40lb X 8
Barbell Rows = 4 X 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
Tbar Rows = 3 sets x 12
80lbs x 12
80lbs x 12
80lbs x 12Last edited by Darthdingo; 11272019 at 08:24 AM.

11292019, 08:25 AM #689
The Smolov Jr. Program AKA 7/5/3
Month 5 / Week 4
DELOAD
Friday 112919
Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 80lbs x 5
60% = 100bs x 3
MAIN LIFT = 5 X 5 @ 60%
60% @ 100lbs x 5
60% @ 100lbs x 5
60% @ 100lbs x 5
60% @ 100lbs x 5
60% @ 100lbs x 5
Dumbbell Bench Press – 4 sets of 8 reps
40lbs Dumbbell X 8
40lbs Dumbbell X 8
40lbs Dumbbell X 8
40lbs Dumbbell X 8
Push Ups = 4 X 8
BW x 8
BW x 8
BW x 8
BW X 8
Seated dips
BW x 20
BW x 20
BW x 20

12012019, 04:17 PM #690
5/3/1
Month 6 / Week 1
Monday 120219
OH Press = 1RM = 125lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 5
MAIN LIFT'S: 3 sets of 5 reps each
65% @ 75lbs x 5
75% @ 85lbs x 5
85% @ 95lbs x 5 + 65% @ 75lbs x 5
Dumbbell Press – 5 X 9
30lbs x 9
30lbs x 9
30lbs x 9
30lbs x 9
30lbs x 9
Lateral raises  4 X 10
10lb weights ea arm x 10
10lbs x 10
10lbs x 10
10lbs x 10
Dumbbell Shrugs  3 X 12
50lbs x 12
50lbs x 12
50lbs x 12
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12 weeks shortcut to size
By TheSirRichard in forum Teen BodybuildingReplies: 3Last Post: 05172012, 11:06 AM
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