FFB - Full Body Base
General
Intermediate
Barbell
Plan Details
The FFB - Full Body Base routine by joaquinlopezmontiel is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
A1
Est. 67 min
12 exercises
Calentamiento dinamico
1 Set
Barbell Ab Rollout (Kneeling)
2 Sets x 20 Reps
Parallel Bar Hip Raise
2 Sets x 10 Reps
aproximaciones press banca
2 Sets
Barbell Bench Press
3 Sets x 5 Reps
Weighted Pull-Up
1 Set x 5 Reps
Pull-Up (Hammer Grip)
1 Set x 5 Reps
Chin-Up with Knee Raise
1 Set x 5 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Squat
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Day 2
B1
Est. 68 min
12 exercises
Calentamiento dinamico
1 Set
Hanging Leg Raise
2 Sets x 6 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 25 Reps
aproximaciones remo barra
2 Sets
Barbell Bent-Over Row
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Pull-Up (Hammer Grip)
1 Set x 10 Reps
Chin-Up with Knee Raise
1 Set x 10 Reps
Pull-Up
1 Set x 10 Reps
fondos de pecho
3 Sets x 10 Reps
Barbell Squat
3 Sets x 5 Reps
Barbell Lunge
3 Sets x 10 Reps
Day 3
A2
Est. 67 min
12 exercises
Calentamiento dinamico
1 Set
Barbell Ab Rollout (Kneeling)
2 Sets x 20 Reps
Parallel Bar Hip Raise
2 Sets x 10 Reps
aproximaciones dominadas
2 Sets
Weighted Pull-Up
1 Set x 5 Reps
Chin-Up with Knee Raise
1 Set x 5 Reps
Pull-Up (Hammer Grip)
1 Set x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 5 Reps
Barbell Front Squat
3 Sets x 10 Reps
Day 4
B2
Est. 70 min
12 exercises
Calentamiento dinamico
1 Set
Hanging Knee Raise
2 Sets x 6 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 25 Reps
aproximaciones press militar
2 Sets
Barbell Military Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Pull-Up (Hammer Grip)
1 Set x 10 Reps
Weighted Pull-Up
1 Set x 10 Reps
Chin-Up with Knee Raise
1 Set x 10 Reps
Barbell Squat
3 Sets x 5 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
