D1
5/3/1 bench
DC shoulder laterals
DC triceps
DC set pull-ups
2 straight sets bent row
2 sets curls
D2
5/3/1 squat
DC hacks
3 straight sets lying leg curl
2 sets adductor
D3...sleep
D4
5/3/1 OHP
2 straight sets shoulder cable laterals
DC decline DB press
1 widowmaker chest fly
2 straight sets skull crushers
2 straight sets lat pulldown
1 DC chest supported row
D5off
D6
3 sets bicep curls
5/3/1 deadlift
2 straight sets leg press
1 widowmaker leg extension
1 DC set seated leg curl
D7off
Still tweaking It, but I think I’m going to do something like this. Been doing PPL 2 on 1 off and I’m bored with it. And I want to get back to the barbell and chase some numbers. The squats will be higher rep rang, probably trying to hit 12,10,8 on the wendler AMRAP weeks
5/3/1 bench
DC shoulder laterals
DC triceps
DC set pull-ups
2 straight sets bent row
2 sets curls
D2
5/3/1 squat
DC hacks
3 straight sets lying leg curl
2 sets adductor
D3...sleep
D4
5/3/1 OHP
2 straight sets shoulder cable laterals
DC decline DB press
1 widowmaker chest fly
2 straight sets skull crushers
2 straight sets lat pulldown
1 DC chest supported row
D5off
D6
3 sets bicep curls
5/3/1 deadlift
2 straight sets leg press
1 widowmaker leg extension
1 DC set seated leg curl
D7off
Still tweaking It, but I think I’m going to do something like this. Been doing PPL 2 on 1 off and I’m bored with it. And I want to get back to the barbell and chase some numbers. The squats will be higher rep rang, probably trying to hit 12,10,8 on the wendler AMRAP weeks