TED'S WENDLER 531 WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

TedD on October 12, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Thighs, Shoulders, Chest, Back, Lower Back, Abs

Workout Length:

28 days

Workout Days:

No preference

Tags:

weight training, power lifting, wendler 531

Description

One month cycle of the Wendler 531 plan

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	225 lbs.	5	180
	235 lbs.	5	180
	245 lbs.	5	180
Angled Leg Press	255 lbs.	15	60
	255 lbs.	15	60
	255 lbs.	15	60
	255 lbs.	15	60
	255 lbs.	15	60
Lying Leg Curls	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0 miles	5	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Standing Barbell Press	95 lbs.	5	180
	100 lbs.	5	180
	105 lbs.	5	180
Chest
Parallel-Bar Dips	-	15	60
	-	15	60
	-	15	60
	-	15	60
	-	15	60
Back
Chinup	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0 miles	5	-

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