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FBW 4F Boy Workout
Bulking
Advanced
Machine strength
Plan Details
The FBW 4F Boy Workout routine by 4fboy is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Trening FBW total body
Routine detail
Mon
FBW 1
Est. 76 min
7 exercises
Barbell Bench Press
6 Sets x 6 Reps
Dumbbell Incline Spider Curl
4 Sets x 6 Reps
Dumbbell Pullover
4 Sets x 6 Reps
Treadmill Running
1 Set
Machine Calf Press
5 Sets x 15 Reps
Leverage Machine Iso Row
6 Sets x 6 Reps
Barbell Push Press
6 Sets x 6 Reps
Wed
FBW2
Est. 76 min
7 exercises
Treadmill Running
1 Set
Machine Lat Pulldown
6 Sets x 6 Reps
Smith Machine Shoulder Press
6 Sets x 6 Reps
Leverage Decline Chest Press
6 Sets x 6 Reps
Machine Leg Extension
6 Sets x 6 Reps
Dip
4 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
6 Sets x 6 Reps
Fri
FBW3
Est. 134 min
9 exercises
Barbell Bench Press
6 Sets x 6 Reps
Machine Leg Press
6 Sets x 6 Reps
Gorilla Chin-Up with Crunch
6 Sets x 6 Reps
Dumbbell Alternating Front Raise
6 Sets x 3 Reps
Dumbbell Lateral Raise
6 Sets x 3 Reps
Dumbbell Bent-Over Raise
6 Sets x 3 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Treadmill Running
1 Set
