531 + Rows

531 with Wednesday as a Bentover Barbell Row day progressed in same way as the main compounds.

Accessory work focused on bench variations (incline and dumbbell) to allow for 3 days of bench work.

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Week 1

Week 2

Week 3

Deadlift (Barbell)

Incline Bench Press (Barbell)

Bent Over Row (Dumbbell)

Overhead Press (Barbell)

Squat (Barbell)

Standing Calf Raise

Bent Over Row (Barbell)

Bench Press (Dumbbell)

Bicep Curl (EZ Bar)

Seated Shoulder Press (Dumbbell)

Dumbbell Bench Pullover

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Fly (Dumbbell)

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