5/3/1 building a bigger yoke ohp edition

The purpose is to build a bigger yoke but also a bigger overhead press using the 5/3/1 method and different type of overhead pressing movements. Including legs and shoulder blasting.

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Week 1

Week 2

Week 3

Week 4

Week 5

Overhead Press (Barbell)

Seated Military Press (Barbell)

Upright Row (Barbell)

Rear Delt Fly (Dumbbell)

Shrug (Dumbbell)

Kettlebell Swing

Sled Push And Pull

Neck Harness

Hang Clean

Standing Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Chin-Up (Weighted)

Face Pull

Lunge (Barbell)

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