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FBW + Focus
General
Intermediate
Machine strength
Plan Details
The FBW + Focus routine by mrbrand2 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Full Body Routine with Focus on target areas. *Get the benefits of a Fully Body Workout without compromising muscle growth. Day 1 Chest & Triceps Day 2 Abs Day 3 Legs & Shoulders Day 4 Back & Biceps Designed to get in and out of the gym in 60mins with a 5 min warm up. Here is a link to the full explanation of the routine https://goo.gl/xvRqxR
Routine detail
Mon
Day 1 ~ PUSH (Chest)
Est. 61 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
skull crunches w/ closed bench
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Tue
Day 2 ~ Shoulders
Est. 63 min
10 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Thu
Day 3 ~ PULL (Biceps & Back)
Est. 57 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Kettlebell Row
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Fri
Day 4 ~ Legs
Est. 57 min
9 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Stability Ball Incline Ab Crunch
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
