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FBW 3 Days a week
General
Beginner
Dumbbell
Plan Details
The FBW 3 Days a week routine is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
FBW3
Est. 94 min
11 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
2 Sets x 10 Reps
Pull-Up
2 Sets x 7 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Squat
3 Sets x 9 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Any
FBW1
Est. 80 min
10 exercises
Dumbbell Bench Press
2 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Chin-Up with Knee Raise
2 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Dumbbell Preacher Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Any
FBW2
Est. 105 min
11 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Dumbbell One-Arm Row
6 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
