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FBW ??? ?????*
AUDIO TIP
General
Advanced
None
Plan Details
The FBW ??? ?????* routine by roikeshet is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Any
Workout 1
Est. 174 min
15 exercises
Elliptical Training
1 Set
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
6 Sets x 8 Reps
Dumbbell Incline Fly
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Side Bend
6 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Bicep Curl
6 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Any
Workout 2
Est. 153 min
12 exercises
Elliptical Training
1 Set
Machine Seated Leg Curl
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Bulgarian split squat
6 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
6 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Any
New Day
Est. 79 min
13 exercises
Plank
3 Sets
Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Side Plank
6 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Plank with Shoulder Taps
3 Sets x 8 Reps
Plank with Alternating Knee Drive
3 Sets x 8 Reps
Sphinx
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
