5's, 8's, and 12's. in Exerbabble III

Day A: Press/Chins
DB Press 5x5
Weighted Chins 5x5
BB Bench Press 4x8
BB Row 4x8
Standing DB Shoulder Press 3x12
Wide-grip Lat Pull 3x12
(Cable Lateral Raise 3x10)

Day B: Squat/Dead
Squat 5x5
Deadlift 4x8
Squat 3x12
Plank 3x/ One-Leg Bridge 3x

Day C: Bench/Row
BB Bench Press 5x5
DB Row 5x5
Seated DB Shoulder Press 4x8
Pull-ups 4x8
BB Bench 3x12
Cable Row 3x12
(Dips 2x
Curls 3x10)

Day D: Deads
Squat 4x8
Deadlift 5x5
Deadlift 3x12
Plank 3x/ One-Leg Bridge 3x

Deload workout:

Rev Lunges 2x12
DB Incline 2x12
Face Pull 2x12

Last updated November 22, 2014