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Zobenv?rs FB RF
AUDIO TIP
General
Beginner
None
Plan Details
The Zobenv?rs FB RF routine by Gu3tavo is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Gym
Routine detail
Mon
Day 1
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 5 Reps
Pause Squat
3 Sets x 5 Reps
Weighted Pull-Up
5 Sets x 12 Reps
Barbell Rack Pull
3 Sets x 5 Reps
Barbell Curl
3 Sets x 8 Reps
Nordic Curl
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 8 Reps
Dumbbell French Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Weight Plate Neck Extension (Prone)
3 Sets x 5 Reps
Wed
Day 2
Est. 0 min
9 exercises
Barbell Deadlift
3 Sets x 5 Reps
Weighted Tricep Dip
3 Sets x 20 Reps
Chin-Up with Knee Raise
5 Sets x 12 Reps
Weighted Hanging Knee Raise
3 Sets x 5 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 5 Reps
Cable Lateral Raise
3 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 5 Reps
Side Plank
3 Sets x 5 Reps
Sat
Day 3
Est. 0 min
10 exercises
Barbell Squat
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
T Bar Row
3 Sets x 5 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Trap Bar Shrugs
3 Sets x 5 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Ab wheel
3 Sets x 8 Reps
Hanging Knee Raise Rotation
3 Sets x 5 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 8 Reps
