5/3/1 Less Boring BBB

Overhead press

Shoulder • Barbell

Close grip bench press

Pecs • Barbell

Chin ups

Back • Body weight

Dragon thruster

Abs • Body weight

Deadlift

Hamstrings • Barbell

Squat

Quads • Barbell

Pull down

Triceps • Resistance band

Hanging leg raise

Abs • Body weight

Extension (prone)

Triceps • Dumbbell

Bench press

Pecs • Barbell

Overhead press

Shoulder • Barbell

Rows

Back • Barbell

Hollow body hold

Abs • Body weight

Lateral raises

Shoulder • Dumbbell

Squat

Quads • Barbell

Deadlift

Hamstrings • Barbell

Curls (standing)

Biceps • EZ bar

Leg curls

Hamstrings • Machine

Russian twist

Abs • Dumbbell

Curls (prone)

Biceps • Dumbbell