Thread: Q&A with BBOD
View Single Post
Old 12-23-2013, 09:41 PM   #1194
DerrtyDan
Junior Member
Points: 10, Level: 1 Points: 10, Level: 1 Points: 10, Level: 1
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Dec 2013
Posts: 4
Reputation: 10
DerrtyDan is off to a bad start
Default

Quote:
Originally Posted by BendtheBar View Post
I think 5x10 is way too much for deads. For bench and squat I would do 4x8.

If I were running 531 on a fullbody it would look something like this.


Monday
Squat 531
OHP 531
Bench 4x8
Pull Ups or Inverted Rows
Skullcrushers, Dips or Cable Tricep Extensions
Calves or Abs - Alternate (Optional)


Wednesday
Deadlift 531
Low Rack Pull and Power Shrug Combo
Curls or Chins 4-5 x 10
Skullcrushers, Dips or Cable Tricep Extensions
Leg Curls 4-5 x 10
Calves or Abs - Alternate (Optional)


Friday
Bench Press 531
Squats 4x8
OHP 4x8
Barbell Rows
Skullcrushers, Dips or Cable Tricep Extensions
Calves or Abs - Alternate (Optional)

Monday and Friday are going to be beat downs.

There are many ways to structure a 531 fullbody. One of my main focuses is to amp up the back and tricep work.

Thanks BBOD. I'm going to switch over to this my next training session.
DerrtyDan is offline   Reply With Quote