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Modified Bill Starrs 5x5 Workout

Created by brazen

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Summary

3 Workouts / 13 Exercises

0% Cardio / 100% Strength Training

Workout Program Description

My (slightly) customized version of Bill Starr's famous 5x5 weight lifting routine.

Workouts

Description

5x5 Bench Press, Squat, Row. chest isolation abs isolation

Suggested Schedule

This workout should be done weekly on:
SunMonTueWedThurFriSat
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Bench Press - Barbell, Flat
5 sets: 5 reps, 5 reps, 5 reps, 5 reps, 5 reps
Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel...

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Squats - Barbell
5 sets: 5 reps, 5 reps, 5 reps, 5 reps, 5 reps
Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes...

Small T-Bar Row - Lying
5 sets: 5 reps, 5 reps, 5 reps, 5 reps, 5 reps
Adjust the leg height so that your upper chest is at the top of the pad. Lay face down on the pad and grab the handles. You can use a palms down, palms up, or palms in position depending on what part ...

Small Dips - Chest Version
3 sets: 15 reps, 12 reps, 10 reps
Same as the Triceps Version, except you are leaning forward, which works more of the lower chest. Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows ...

Small Hanging Pike
3 sets: 12 reps, 10 reps, 8 reps
Hang from a bar with your palms facing forward. You can use straps if needed to help with your grip. Start with your knees bent at a 90 degree angle and your upper legs parallel to the floor. Pull you...


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