FBW-
General
Beginner
Dumbbell
Plan Details
The FBW- routine by koji07 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Day 1
Est. 52 min
8 exercises
Push-Up
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Prisoner Squat
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
a6w
3 Sets x 6 Reps
Wed
Day 2
Est. 52 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Barbell 1/2 Squat
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
a6w
3 Sets x 8 Reps
Fri
Day 3
Est. 52 min
8 exercises
Push-Up
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Prisoner Squat
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
a6w
3 Sets x 8 Reps
