The Weight Room

Your 5-rep weights

lb
lb
lb
lb
lb
lb

Monday

Heavy
Smith machine squat at the bottom position
Squat 3 × 5
—
Smith machine bench press at the bottom position
Bench Press 3 × 5
—
Seated cable row
Seated Cable Row 3 × 10
—

Wednesday

Light
Smith machine bench press at the bottom position
Bench Press 3 × 5
—
Smith machine squat at the bottom position
Squat 3 × 5
—
Wide grip lat pulldown
Lat Pulldown 3 × 10
—

Friday

Volume
Smith machine squat at the bottom position
Squat 3 × 8
—
Smith machine bench press at the bottom position
Bench Press 3 × 8
—
Standing cable curl
Cable Curl 2 × 12
—
Cable triceps pushdown
Triceps Pushdown 2 × 12
—

Every week

Not coaching advice — just what I run. Illustrations by Everkinetic, CC BY-SA 3.0.