3
3/5/1 PR SET + JOKER + FSL Anchor
Panca PR SET 3/5/1
1- 70% / 80% / 90% x 3+ PR SET 2- 65% / 75% / 85% x 5 NO PR SET 3 - 75% x5 / 85% x3 / 95% x1+ PR SET FSL 5x5 TM 132.5
Bench Press
3 sets - 3-5 reps
Barbell Standing Military Press
5 sets - 5 reps
Dumbbell Bench Press
3 sets - 6-8 reps
Seated Wide-grip Row
4 sets - 10 reps
Hanging Leg Hip Raise
3 sets - 13 reps
Squat PR SET 3/5/1 FSL
1- 70% / 80% / 90% x 3+ PR SET 2- 65% / 75% / 85% x 5 NO PR SET 3 - 75% x5 / 85% x3 / 95% x1+ PR SET FSL 5x5 TM 197.5
Low Bar Squat
3 sets - 1 reps
Deadlift
5 sets - 5 reps
Cable Neutral Grip Lat Pulldown (male)
4 sets - 5 reps
Lever Leg Extension
4 sets - 10 reps
Military Press PR SET 3/5/1 FSL
1- 70% / 80% / 90% x 3+ PR SET 2- 65% / 75% / 85% x 5 NO PR SET 3 - 75% x5 / 85% x3 / 95% x1+ PR SET FSL 5x5 TM 75
Barbell Standing Military Press
3 sets - 3-5 reps
Barbell Larsen Press (male)
5 sets - 5 reps
Cable One Arm Lateral Raise
8 sets - 10 reps
Triceps Pushdown
4 sets - 10 reps
Cable Kneeling Crunch
3 sets - 13-16 reps
Stacco PR SET 3/5/1 FSL
1- 70% / 80% / 90% x 3+ PR SET 2- 65% / 75% / 85% x 5 NO PR SET 3 - 75% x5 / 85% x3 / 95% x1+ PR SET FSL 5x5 TM 220
Sumo Deadlift
3 sets - 1 reps
Pin Squat
5 sets - 5 reps
Dumbell One Leg Romanian Deadlift
8 sets - 10 reps
Cable Neutral Grip Lat Pulldown (male)
3 sets - 5 reps
Condizionamento
Circuito x3
Rowing
1 sets
Kettlebell Swing
1 sets - 10 reps
Jump Box
1 sets - 10 reps
Workouts in program
Panca PR SET 3/5/1
5 Exercises
Squat PR SET 3/5/1 FSL
4 Exercises
Military Press PR SET 3/5/1 FSL
5 Exercises
Stacco PR SET 3/5/1 FSL
4 Exercises
Condizionamento
3 Exercises