My goal is to be as strong and aesthetic as possible (I know that is very cliche and everyone says that) I can upload my progress so far if someone would like to help further, I have been training for about 2 years and I feel that my lifts and physique are pretty pathetic for that amount of time in the gym so I decided to start 5/3/1.
Stats:
6’ 2"
162 lbs
11ish% bf
My goals are a 405 Deadlift, 315 Squat and I want the 225 Bench SO BAD!
Squat (5/3/1)
Romanian Deadlift (3x8-10)
Alternating Leg Extension (3x8-10)
Lying Leg Curl (3x10-12)
Rack Pull (above the knee) (3x6-8)
Seated Calf Raise (4x10-12)
Bench (5/3/1)
Dumbbell Shoulder Press (3x6-8)
Incline Dumbbell Bench (3x8-10)
Dumbbell Lateral Raise (4x8-10)
High-Low Cable Fly (2x10-12)
Low-High Cable Fly (2x10-12)
Skullcrusher (4x8-10)
Cable Pushdown (4x10-12)
Deadlift (5/3/1)
Weighted Wide-Grip Pull-Ups (3x4-6)
Bent Over Unilateral DB Row (3x8-10)
Wide-Grip Lat Pulldown (3x8-10)
Face Pull (3x10-12)
Machine Preacher Curl (3x8-10)
Alternating Hammer Curls (3x8-10)
OHP (5/3/1)
Incline Bench (3x6-8)
Machine Shoulder Press (3x8-10)
Flat DB Bench (3x8-10)
Cable Lateral Raises (4x8-10)
Landmine Press (3x8-10)
Overhead Cable Extensions (4x10-12)
Weighted Dips (3x6-8)
Accessory Day
Squat (3x8-10)
Pull-Ups (3x4-6)
Leg Press (3x8-10)
Barbell Row (3x8-10)
Alternating Lying Hamstring Curls (3x10-12)
Close-Grip Lat Pulldown (3x8-10)
Standing Calf Raise (3x10-12)
Barbell Curls (3x8-10)
Alternating DB Curls (3x8-10)
My estimated 1RMs in pounds according to my most recent training sessions are D/S/B/O | 325/280/185/120