FBW 4F Boy Workout

DOWNLOADS/VIEWS: 10/1799

RATING: 95 (FROM 1 JEFIT MEMBERS)

4 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Trening FBW total body

FBW 1 7 exercises, 1 hr 15 mins

Barbell Bench Press	6x6 reps	rest: 60s
Dumbbell Incline Spider Curl	4x6 reps	rest: 60s
Dumbbell Pullover	4x6 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 15s
Machine Calf Press	5x15 reps	rest: 60s
Leverage Machine Iso Row	6x6 reps	rest: 60s
Barbell Push Press	6x6 reps	rest: 60s

FBW2 7 exercises, 1 hr 15 mins

Treadmill Running	0x0 reps	rest: 15s
Machine Lat Pulldown	6x6 reps	rest: 60s
Smith Machine Shoulder Press	6x6 reps	rest: 60s
Leverage Decline Chest Press	6x6 reps	rest: 60s
Machine Leg Extension	6x6 reps	rest: 60s
Dip	4x6 reps	rest: 60s
Cable Kneeling Crunch	6x6 reps	rest: 60s

FBW3 9 exercises, 2 hrs 14 mins

Barbell Bench Press	6x6 reps	rest: 60s
Machine Leg Press	6x6 reps	rest: 60s
Gorilla Chin-Up with Crunch	6x6 reps	rest: 60s
Dumbbell Alternating Front Raise	6x3 reps	rest: 60s
Dumbbell Lateral Raise	6x3 reps	rest: 60s
Dumbbell Bent-Over Raise	6x3 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s