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FBW x3
General
Beginner
Barbell
Plan Details
The FBW x3 routine by JakubMierzwa is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Trening A
Est. 37 min
7 exercises
Barbell Deep Squat
3 Sets x 12,8,4 Reps
Barbell Bent-Over Row
3 Sets x 12,8,4 Reps
Barbell Bench Press
3 Sets x 12,8,4 Reps
Barbell Military Press
2 Sets x 12 Reps
Barbell Tricep Extension (Supine)
2 Sets x 10 Reps
EZ Bar Curl
2 Sets x 6 Reps
Decline Crunch
2 Sets x 15 Reps
Day 2
Trening B
Est. 35 min
7 exercises
Barbell Deadlift
3 Sets x 12,8,4 Reps
Barbell Row
3 Sets x 12,8,4 Reps
Barbell Decline Bench Press
3 Sets x 12,8,4 Reps
Barbell Front Raise
2 Sets x 15 Reps
Barbell Bench Press (Close Grip)
2 Sets x 12 Reps
Barbell Preacher Curl
2 Sets x 12 Reps
Leg Raise
2 Sets x 15 Reps
Day 3
Trening C
Est. 36 min
7 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 12,8,4 Reps
Dumbbell Seated Side Lateral Raise
2 Sets x 15 Reps
Dumbbell Seated Tricep Press
2 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 15 Reps
Plank
2 Sets
