FBW 2 - MICHAÅ HUTNIK
General
Advanced
Barbell
Plan Details
The FBW 2 - MICHAÅ HUTNIK routine by huciol is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Squat + Bent Over Row
Est. 48 min
8 exercises
Barbell Deep Squat
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
muscle-up
4 Sets x 6 Reps
Barbell Shrug
4 Sets x 6 Reps
Hanging Knee Raise Rotation
4 Sets x 6 Reps
ćwiczenie 1 na mobilność barków
3 Sets x 10 Reps
ćwiczenie 1 na mobilność obręczy miednicy (do środka)
3 Sets x 10 Reps
rolowanie
1 Set
Day 2
Barbell bench press + Stiffed-leg deadlift
Est. 68 min
10 exercises
Barbell Stiff-Leg Deadlift
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Pull-Up
4 Sets x 6 Reps
Barbell Calf Raise
4 Sets x 6 Reps
Calf Press On Leg Press
4 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 6 Reps
Chin-Up with Knee Raise
4 Sets x 6 Reps
ćwiczenie na mobilność barków 6 rotatory (do zewnątrz)
4 Sets x 6 Reps
ćwiczenie 3 na mobilność obręczy miednicy (klęk podparty)
4 Sets x 6 Reps
rolowanie
1 Set
Day 3
Front Squat + Military Press
Est. 51 min
8 exercises
Barbell Front Squat
4 Sets x 6 Reps
Barbell Military Press
4 Sets x 6 Reps
Ring Dips
4 Sets x 6 Reps
Hanging Pike
4 Sets x 6 Reps
Cable Shoulder Extension
4 Sets x 6 Reps
ćwiczenie 3 na mobilność barków (z kettlem)
3 Sets x 6 Reps
ćwiczenie 2 na mobilność obręczy miednicy (do zewnątrz)
3 Sets x 6 Reps
rolowanie
1 Set
Day 4
Deadlift + Incline Bench Press
Est. 72 min
11 exercises
Barbell Deadlift
4 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Chin-Up (Close Grip)
4 Sets x 6 Reps
Machine Seated Calf Raise
4 Sets x 6 Reps
Calf Press On Leg Press
4 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 6 Reps
żurawie
4 Sets x 6 Reps
Handstand (wall)
4 Sets
ćwiczenie 5 na mobilność barków (rotatory do wewnątrz)
3 Sets x 6 Reps
ćwiczenie 2 na mobilność barków (z rolką)
3 Sets x 6 Reps
rolowanie
1 Set
