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Functional and Fuckable
AUDIO TIP
General
Intermediate
Barbell
Plan Details
The Functional and Fuckable routine by anthonyaallan is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chesticles + (Tri’s sometimes)
Est. 0 min
20 exercises
Barbell Bench Press
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets
Cable One-Arm Tricep Pushdown
3 Sets
Barbell Decline Bench Press
3 Sets
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets
Machine Fly
3 Sets
Cable Tricep Pushdown (Rope)
3 Sets
Dumbbell Incline Fly
3 Sets
Single-Leg Bench Dip
3 Sets
Dumbbell Pullover
3 Sets
Weighted Side Bend
3 Sets x 15 Reps
TEAPOT
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets
Cable Shoulder Extension
3 Sets
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Decline Crunch
3 Sets
Abb thing from hell
3 Sets
Day 2
Back + (Bi’s sometimes)
Est. 0 min
22 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets
Barbell Bent-Over Row
3 Sets x 15 Reps
T Bar Row
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Lat rope pull
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets
Barbell Good Morning
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets
Dumbbell One-Arm Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets
Weighted Pull-Up
3 Sets x 8 Reps
EZ Bar Curl
3 Sets
Back Hyperextension
3 Sets x 15 Reps
Weighted Side Bend
3 Sets x 15 Reps
Abb thing from hell
3 Sets
Cable V Bar Pulldown
3 Sets x 15 Reps
TEAPOT
3 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 15 Reps
Barbell Sumo Deadlift
3 Sets x 15 Reps
Day 3
Quadzillla
Est. 0 min
19 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Weighted Side Bend
3 Sets
Machine Single-Leg Extension
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Chin-Up with Knee Raise
3 Sets
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 15 Reps
Barbell Bulgarian Split Squat
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets
Machine Hip Adduction
3 Sets
Dumbbell Walking Lunge
3 Sets x 15 Reps
TEAPOT
3 Sets
Prisoner Squat
5 Sets x 15 Reps
Wall Sit
3 Sets
Abb thing from hell
3 Sets
Calf Press On Leg Press
3 Sets
Day 4
Bi's n Tri's bitch
Est. 0 min
25 exercises
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 15 Reps
Cable One-Arm Bicep Curl
3 Sets
Cable Tricep Pushdown (Rope)
3 Sets
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets
Dumbbell Incline Curl
3 Sets
Dumbbell Tricep Extension
3 Sets
Dumbbell Incline Spider Curl
3 Sets
Weighted Side Bend
3 Sets
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets
Chin-Up with Knee Raise
3 Sets
Cable Shoulder Extension
4 Sets
EZ Bar Curl
3 Sets
Dumbbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Single-Leg Bench Dip
3 Sets
Abb thing from hell
3 Sets
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets
TEAPOT
3 Sets
Day 5
Boulder Shoulders
Est. 0 min
19 exercises
Barbell Military Press
3 Sets x 15 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 20 Reps
Dumbbell Seated Arnold Press
3 Sets
Cable External Rotation
3 Sets
Barbell Upright Row
3 Sets x 15 Reps
Cable Rope Deltoid Row
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Front Raise
3 Sets x 15 Reps
Weighted Side Bend
3 Sets
Cable Rear Pulldown (Wide Grip)
3 Sets x 15 Reps
TEAPOT
5 Sets x 15 Reps
Pull Push Press
3 Sets x 15 Reps
Chin-Up with Knee Raise
3 Sets
Decline Crunch
3 Sets
Abb thing from hell
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets
Barbell Clean and Jerk
3 Sets x 8 Reps
Day 6
Hammys
Est. 0 min
21 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 15 Reps
Weighted Side Bend
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets
Kettlebell Single-Leg Deadlift
3 Sets x 15 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Machine Leg Press (Wide Stance)
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 15 Reps
Pee pee dog thing
3 Sets
Calf Press On Leg Press
3 Sets
Machine Hip Adduction
3 Sets
Machine Hip Abduction
3 Sets
Cable Leg Kickback
3 Sets
Abb thing from hell
3 Sets
Chin-Up with Knee Raise
3 Sets
TEAPOT
3 Sets
Machine Leg Curl (Prone)
3 Sets
