FBW
General
Intermediate
Machine strength
Plan Details
The FBW routine by kamalsky is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3 set per ex, 8-10 rep
Routine detail
Any
Plecy
Est. 154 min
19 exercises
Machine Assisted Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 5 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Deadlift
5 Sets x 5 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Smith Machine Bent-Over Row
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Barbell Incline Bench Pull
4 Sets x 8 Reps
Barbell Row
4 Sets x 8 Reps
Cable One-Arm Seated Row
4 Sets x 8 Reps
Machine Vertical Row (Close Grip)
4 Sets x 8 Reps
Any
Triceps
Est. 123 min
15 exercises
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Bench Dip
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Barbell Seated Tricep Extension
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Cable Tricep Kickback
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 8 Reps
Any
Biceps
Est. 118 min
14 exercises
Barbell Preacher Curl
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Seated Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Cable Dual Overhead Curl
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Preacher Curl
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Any
Barki
Est. 171 min
20 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
8 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Smith Machine Upright Row
4 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise (Stability Ball)
4 Sets x 8 Reps
Cable Front Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Barbell Military Press (Seated)
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Cable Upright Row
4 Sets x 8 Reps
Cable Deltoid Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Any
Klatka
Est. 116 min
14 exercises
Barbell Bench Press
4 Sets x 5 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Machine Inner Chest Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Any
Nogi
Est. 70 min
9 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Weight Plate Pinch
4 Sets x 8 Reps
Bench Crunch
4 Sets x 8 Reps
Plank
4 Sets
Dumbbell Walking Lunge
2 Sets x 15 Reps
