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FAB Plans
AUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The FAB Plans routine by felieta is a 10 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Monday-Legs Tuesday-Chest & Triceps Wednesday-Back & Biceps Thursday-Glutes & Legs Friday-Shoulder & Abs
Routine detail
Mon
Legs
Est. 0 min
6 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Tue
Chest & Triceps
Est. 0 min
9 exercises
Treadmill Running
1 Set
Barbell Incline Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Bent-Over Tricep Extension
3 Sets x 8 Reps
Wed
Back
Est. 0 min
6 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Thu
Floor Work (Core)
Est. 0 min
11 exercises
Weight Plate Russian Twist
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Alternating Leg Bridge
3 Sets x 8 Reps
Kettlebell Alternating Floor Press
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Stability Ball Rollover
3 Sets x 8 Reps
Plank
3 Sets
Superman
3 Sets
Fri
Shoulders & Triceps
Est. 0 min
10 exercises
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell High Curl
3 Sets x 8 Reps
Any
Legs-Machines
Est. 0 min
11 exercises
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Any
Smith- Legs
Est. 0 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell High Front Raise
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Any
Barbell Workout
Est. 0 min
6 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Any
Dumbbell Day
Est. 0 min
4 exercises
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Seated Side Bend
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Any
Kettlebell
Est. 0 min
7 exercises
Kettlebell Front Squat
3 Sets x 8 Reps
Kettlebell Figure Eight
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Kettlebell Turkish Get-Up Lunge
3 Sets x 8 Reps
Kettlebell Row
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
