5/3/1 for Body Builders

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Jungledoc
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5/3/1 for Body Builders

Post by Jungledoc » Wed Sep 21, 2011 7:45 am

I'm not on a Wendler kick particularly, but I just happened to look at his blog, then over to T-Nation and I saw one of his "Blood and Chalk" installments. In it he mentions 5/3/1 adapted for BBs, and gives a sample template. This came up a few weeks ago, and I had seem him give something like this, but I couldn't find it at the time. Here is is for the edification of the interested:

Day 1: Shoulders and Biceps
Standing Military Press – 5/3/1
DB Military Press – 4 x12
Side Laterals/Rear Laterals – 4 x12
Barbell Curls – 4 x12
Preacher Curls – 4 x10

Day 2: Back
Deadlift – 5/3/1
Bent Over Rows – 4 x12
Chin ups – 4 x10 (or do Lat Pulldowns)
Good Mornings – 4 x10
Hanging Leg Raises – 4 x12

Day 3: Chest and Triceps
Bench Press – 5/3/1
Weighted Dips – 4 x10
DB Flyes – 4 x12
Triceps Pushdowns – 5 x 20
Push ups – 4 sets to failure

Day 4: Legs and Abs
Squat – 5/3/1
Leg Press – 5 x 15
Leg Curls – 5 x 15
Leg Extensions – 4 x12
Ab Wheel – 4 x12
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

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