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Functional Strength (Advanced)
AUDIO TIP
General
Advanced
Dumbbell
Plan Details
The Functional Strength (Advanced) routine by blake.holden is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
You have probably heard the saying “work movements not muscles.” This applies to the basic fundamental human movement patterns not specific exercises. This ensures a balanced body and more efficient workouts. This routine uses these basic movement patterns including Hip Hinge, which can be found in this advanced level plan only. Depending on how you break it down, there can be 5-7 categories including: Squat, Lunge, Hinge, Push, Pull, Press and Core. You can find these under different names online like Rotation or Anti-rotation instead of Core. Good Luck & Stay Strong! Michael Wood, CSCS JeFit Team
Routine detail
Mon
Workout 1
Est. 0 min
15 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Dumbbell Shoulder Press
3 Sets x 6,8,10 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 6,8,6 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 6,8,10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Band Reverse Fly
3 Sets x 8 Reps
Wed
Workout 2
Est. 0 min
11 exercises
Cable Shoulder Extension
2 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Split Jump
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Fri
Workout 3
Est. 0 min
9 exercises
Dumbbell One-Arm Row
2 Sets x 12 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Band Reverse Fly
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
