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Tomek FBW
General
Beginner
Dumbbell
Plan Details
The Tomek FBW routine by arcun4 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
fbw
Est. 120 min
15 exercises
Walking
1 Set
Plank
3 Sets
Parallel Bar Hip Raise
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Any
Linka
Est. 67 min
9 exercises
Plank
3 Sets
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Flutter Kick
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 10 Reps
Bridge
3 Sets
Air Bike
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Any
legs &shoulders
Est. 112 min
14 exercises
Walking
1 Set
Plank
3 Sets
Barbell Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Kneeling Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Any
back&biceps
Est. 172 min
13 exercises
Rowing
1 Set
Walking
1 Set
Plank
3 Sets
Barbell Deadlift
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable One-Arm High Curl
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Any
chest & triceps
Est. 238 min
13 exercises
Elliptical Training
1 Set
Walking
1 Set
Plank
3 Sets
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Any
Tomek fbw home edition
Est. 70 min
9 exercises
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
