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FBW x3 w tygodniu
Bulking
Beginner
Barbell
Plan Details
The FBW x3 w tygodniu routine by JakubMierzwa is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
FBW 1
Est. 65 min
9 exercises
Rowing
1 Set
Mountain Climber
4 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Plank
3 Sets
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Wed
FBW
Est. 58 min
8 exercises
Barbell Front Raise
3 Sets x 8 Reps
Indoor Cycling
1 Set
Smith Machine Squat
4 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Plank
3 Sets
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Fri
FBW 3
Est. 56 min
8 exercises
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Walking
1 Set
Machine Leg Extension
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Plank
3 Sets
Machine Inverted Row
3 Sets x 8 Reps
