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5/3/1 Workout 15 of 16

Chest -

7/5/3 - Incline Dumbbells (Per hand)
40lbs x 5 reps
50lbs x 5 reps
65lbs x 15 reps

Hypertrophy -Incline Smith Bench
175lbs: 10 reps x 5 sets

Lat Pull Downs 135lbs: 10 x 3 sets

SuperSet - Rope Pullovers/Tricep Push downs

Rope Pullovers 42lbs: 10 x 5 sets
Tricep Push Downs 57lbs: 10 x 5 sets

Cardio - 20 Minutes, Low/moderate intensity on the Elliptical, burned ~ 225 calories.

Nutrition
180g Protein, 360g Carb, 40g Fat

Post Workout Meal: 30g Protein, 100g Carbs, 5G Fat

5/3/1 Workout 16 of 16

7/5/3 - Deadlifts
150lbs x 5 reps
185lbs x 5 reps
230lbs x 20 reps

Hypertrophy - Corner Rows
Bar+110lbs: 10 reps x 5 sets

SuperSet - Smith Lunges (Single leg)/Leg Extensions

Smith Lunges 110lbs: 10 x 5 Sets
Leg Extensions 150lbs: 10 x 5 Sets

Seated Biceps 25lbs: 8 x 3 sets

Seated Calf Raises 100lbs: 12 x 3 sets

Cardio - 20 Minutes, Low/moderate intensity on the Elliptical, burned ~ 225 calories.

Nutrition
180g Protein, 360g Carb, 40g Fat

Post Workout Meal: 30g Protein, 100g Carbs, 5G Fat

NEW PROGRAM TODAY! Super excited! My last four week program I had taken Smolov Bench out, because I had it in the previous four weeks. Gave the chest some extra rest to grow, but with this new program it's back in!!!

5/3/1 + Smolov Workout 1 of 16

Smolov Incline Bench - 155lbs: 6 sets x 6 reps

7/5/3 -Seated Shoulder Smith Press
120lbs x 7 reps
140lbs x 7 reps
160lbs x 12 reps (was feeling good!)

Hypertrophy - Arnold Press
45lbs: 10 reps x 3 sets

SuperSet - Wide Grip Pull Ups w/ Standing Barbell Military Press

Pullups BW: 10 x 5
Standing Press 95lbs: 10 x 5 sets

Cardio - 20 Minutes, Low/moderate intensity on the Elliptical, burned ~ 225 calories.

Nutrition
180g Protein, 360g Carb, 40g Fat

Post Workout Meal: 30g Protein, 100g Carbs, 5G Fat

5/3/1 + Smolov Workout 2 of 16

Smolov Bench - 165lbs: 7 sets x 5 reps

7/5/3 - Squats
210lbs x 7 reps
250lbs x 7 reps
285lbs x 7 reps

Hypertrophy -Smith Squat
185lbs: 10 reps x 5 sets

SuperSet -Sumo Deadlifts/Seated Fat Grip dumbells Bicep Curl

Sumo Deadlifts 135lbs: 10 x 5 Sets
Seated Fat Grip dumbell Bicep Curl 20lbs: 10 x 5 Sets

Myo-Rep Seated Calf Raises 115lbs: 12,5,5,5

Cardio - 20 Minutes, Low/moderate intensity on the Elliptical, burned ~ 225 calories.

Nutrition
180g Protein, 360g Carb, 40g Fat

Post Workout Meal: 30g Protein, 100g Carbs, 5G Fat

5/3/1 + Smolov Workout 3 of 16

Smolov Bench - 180lbs: 8 sets x 4 reps

7/5/3 - DB Bench Press
60lbs x 7 reps
70lbs x 7 reps
85lbs x 7 reps (needed spot on 5th-7th rep)

Hypertrophy - Lat Pull downs
150lbs: 10 reps x 4 sets

SuperSet -Rope Pullover/Tricep Extensions

Rope Pullover 42lbs: 10 x 5 sets
Tricep Extensions 50lbs: 10 x 5 sets

Cardio - 20 Minutes, Low/moderate intensity on the Elliptical, burned ~ 225 calories.

Nutrition
180g Protein, 360g Carb, 40g Fat

Post Workout Meal: 30g Protein, 100g Carbs, 5G Fat