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3 DAYs FBW
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The 3 DAYs FBW routine by jacek.l.maslon is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Workout 1
Est. 0 min
11 exercises
Bodyweight Walking Lunge
3 Sets x 12 Reps
Smith Machine Reverse Calf Raise
3 Sets x 10 Reps
Push-Up
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 10 Reps
Pull-Up
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Shoulder Abduction
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dip
3 Sets x 16 Reps
Sit-Up
3 Sets x 30 Reps
Wed
Workout 2
Est. 0 min
11 exercises
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Dumbbell Shoulder Raise
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 16 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Fri
Workout 3
Est. 0 min
11 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Row
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 16 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 20 Reps
