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Workout C1 BENCH PRESS*Follow the sets and reps described in the table for each wave.Wave 1Wave 2Wave 3Wave 43 x 53 x 33 x 5/3/1DeloadSets: 3 Reps: 65% x 5, 75% x 5, 85% x 5Sets: 3 Reps: 70% x 3, 80% x 3, 90% x 3Sets: 3 Reps: 75% x 5, 85% x 3, 95% x 1Sets: 3 Reps: 40% x 5, 50% x 5, 60% x 5Grab the bar with a shoulder-width grip and arch your lower back . Lower the bar until it touches your sternum and then press it back up. That’s one rep.2 LAT/UPPER-BACK EXERCISESETS: 3-5 REPS: 10-15Choose an exercise that focuses on the lats and/or upper back, such as the chinup, one-arm dumbbell row nike sale , bentover row, face pull dunk-sb , or bentover lateral raise.3 SHOULDER/CHEST EXERCISESETS: 3-5 REPS: 10-15 Choose an exercise that focuses on the shoulders and chest, such as the dip, dumbbell bench press, or dumbbell or barbell incline press.Back to The 5/3/1 Method

5/3/1 Workout C

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